I ended up staying out longer than I wanted to on Friday. I ended up home around 2:30am, and fell asleep thinking I had to wake up in 4 or so hours to work out. Since Friday was my rest day (I did run 7.5 miles in 68 minutes Friday night-great run!) I really knew I had to get up. I got to Dulles just as Iman was posting the workout. It was the WOD on the mainsite the day before.
50 Pullups
50 Ring Dips
40 Pullups
40 Ring Dips
30 Pullups
30 Ring Dips
20 Pullups
20 Ring Dips
10 Pullups
10 Ring Dips
I saw this WOD on the mainsite on Friday and thought wow but definitely doable. Well this was my chance. The pullup bars at Dulles are stationary and I knew I could knock out the pullups pretty quickly but I had no idea what a good time would be. Mike Lee and I were the only ones there. Mike is a real fire breather. Every time I go up to Dulles Mike and I usually push each other and go head to head. Mike went to the Crossfitgames this year and did well. We both looked at each other, said here goes and jumped on the bars.
My left hand opened up a little bit on Wednesday and was healing fast so I didn't think much of it but after I finished my first 50 pullups it opened up again. I fought through the 50 ring dips doing 5 at a time and jumped back on the bar. It was during my 40 pullups that I opened up my right hand and my left got worse. I was bleeding on the bar. Now after the fact I should not have used the taped bar, the friction was too much. There wasn't any tape and I ran into the l0ckeroom to get some paper towels to wipe off most of the blood. I have never thought about modifying or quiting once I have started a workout but the thought answered my head. I made it quickly leave and moved to an untaped bar. I had to jump on the bar and slide my hand so the skin that came up was over the open wounds that it should be covering up. I was not going to quit. Mike was moving along and Iman was not going to let me. I fought through the pain and slowly chipped away at the sets. I didn't give myself much rest and before I knew it I was on the last 10 ring dips. Mike had gotten to the rings before me so I knew I had to kip them up and knock them out. I have never really kipped my dips but I had to for this workout. I basically remembered the motion from Jacob and others on the website. I knocked out my dips and yelled "time" one second before Mike! Time was 19:58.
It was one hell of a workout and I really needed some more results to assess my performance. I went on the mainsite and went through the comments. There were a lot of people in the high 20's and 30's. There was only a handful of people under 20 minutes so I was proud. For the record Chris "Speal" did this workout in sub 14 minutes, insane! I know I could have had a better time had I not nursed my wounds but what can you do, roll with the bunches and GO HARD or GO HOME! My hands were pretty bad. Iman took a photo, I hope she posts it.
Sunday, August 17, 2008
Friday, August 15, 2008
Rest Day.........sort of
I said it, "I hate rest days." I am sitting at my desk and checking the CFOT website to see how everyone did on Elizabeth today. I have been making Fridays my one rest day of the week since I wake up and volunteer at Miriam's kitchen versus going to workout at CFOT. I wish I did the workout, well sort of..
I had mixed emotions when Jerry sent out an email that the workout for Friday was Elizabeth. I have to admit I am a little intimidated by some of the Benchmark workouts. Elizabeth is a workout for time:
21 Hang Squat Cleans (135#) - 21 Ring Dips
15 Hang Squat Cleans (135#) - 15 Ring Dips
9 Hang Squat Cleans (135#) - 9 Ring Dips
My Hang Squat Cleans are not where I want them to be. I need to work on my transition from the shrug/jump to rotating my elbows forward quickly and falling under the bar into a front squat position. The last workout we did Hang Squat Cleans I used 115# and that was not easy. I know I could have powered through the workout but was worried about the sort of time I would throw up. I have an expectation for myself that I am sometimes afraid I won't live up to, and may avoid trying something to avoid the disappointment. I know this is ridiculous and I really need to do all these workouts and measure my progress instead of waiting til I feel that I am ready to put up a good time. It basically goes back to a theory that I use for other things in life which is, it is easier and better to make short term goals instead of just working for one big goal because you are more likely to become frustrated and give up without the satisfaction of knowing gains. It is that simple, after all GO HARD or GO HOME!
If these benchmarks keep coming on Fridays I am going to make a point to find time to make them up. I have to start somewhere and can continue to work on form and make small gains. Eventually I will be at an optimal level and getting a sub 7 min Elizabeth time.
As for my rest day, it never is a complete rest day. Planning on going for a run and breaking in my X2 Weight Vest!
I had mixed emotions when Jerry sent out an email that the workout for Friday was Elizabeth. I have to admit I am a little intimidated by some of the Benchmark workouts. Elizabeth is a workout for time:
21 Hang Squat Cleans (135#) - 21 Ring Dips
15 Hang Squat Cleans (135#) - 15 Ring Dips
9 Hang Squat Cleans (135#) - 9 Ring Dips
My Hang Squat Cleans are not where I want them to be. I need to work on my transition from the shrug/jump to rotating my elbows forward quickly and falling under the bar into a front squat position. The last workout we did Hang Squat Cleans I used 115# and that was not easy. I know I could have powered through the workout but was worried about the sort of time I would throw up. I have an expectation for myself that I am sometimes afraid I won't live up to, and may avoid trying something to avoid the disappointment. I know this is ridiculous and I really need to do all these workouts and measure my progress instead of waiting til I feel that I am ready to put up a good time. It basically goes back to a theory that I use for other things in life which is, it is easier and better to make short term goals instead of just working for one big goal because you are more likely to become frustrated and give up without the satisfaction of knowing gains. It is that simple, after all GO HARD or GO HOME!
If these benchmarks keep coming on Fridays I am going to make a point to find time to make them up. I have to start somewhere and can continue to work on form and make small gains. Eventually I will be at an optimal level and getting a sub 7 min Elizabeth time.
As for my rest day, it never is a complete rest day. Planning on going for a run and breaking in my X2 Weight Vest!
Thursday, August 14, 2008
Who says we never train core.....
I woke up today and was definitely a little sore, not too bad but the last few days have left an impression with me. Here is the workout for today.
WOD
Buy in
50 AB Mat Situps
5Rounds of:
400m Run
10 Turkish Get-Ups (40# Dumbbell)
10 L-Sit Pullups
10 Burpees
Cashout
50 AB Mat Situps
I was pretty excited about this workout because it was not too intimidating and a workout I felt I could perform well with. Plus it was an easy way to get my 32 Burpees in! Today was a good mental day because I knew I could kill this and was planning on going really hard!
I was not the first person done with the 50 AB Mat Situps but caught up some ground on the first 400m. I ended up doing 40# on the Getups because there were no more 35# Dumbbell's which were prescribed. They were tough but come on what is 5 more pounds. Needless to say I made head way on the Getups, L-Sits and Burpees. I did them all consecutively. Some people partitioned the exercises. The L-Sits were tough especially after practicing L-Sits on my parallettes for 30 seconds every 5 minutes for 35 minutes while I was watching tv last night. I used the rope because I think it is easier to maintain the L position and did end up doing a few reps and getting off the rope for a few seconds. But that was the extent of my rest. I was going through rounds at a great pace and running my 400m hard! I finished in 36:51, first at 6am and second for the day only to Chriss (my new nemesis) who finished is 35:19. I was really happy with my performance, I pushed it to the limits on a manageable workout. I think it was a confidence thing especially after the last few workouts had so many reps, that and I was killing each round and had a good lead on everyone.
Oh yeah Jerry posted video of me and my Turkish Getups on line. Pretty Cool! I would post it if I knew how.
I am off tomorrow but planning on hitting a workout at Dulles Saturday morning.
WOD
Buy in
50 AB Mat Situps
5Rounds of:
400m Run
10 Turkish Get-Ups (40# Dumbbell)
10 L-Sit Pullups
10 Burpees
Cashout
50 AB Mat Situps
I was pretty excited about this workout because it was not too intimidating and a workout I felt I could perform well with. Plus it was an easy way to get my 32 Burpees in! Today was a good mental day because I knew I could kill this and was planning on going really hard!
I was not the first person done with the 50 AB Mat Situps but caught up some ground on the first 400m. I ended up doing 40# on the Getups because there were no more 35# Dumbbell's which were prescribed. They were tough but come on what is 5 more pounds. Needless to say I made head way on the Getups, L-Sits and Burpees. I did them all consecutively. Some people partitioned the exercises. The L-Sits were tough especially after practicing L-Sits on my parallettes for 30 seconds every 5 minutes for 35 minutes while I was watching tv last night. I used the rope because I think it is easier to maintain the L position and did end up doing a few reps and getting off the rope for a few seconds. But that was the extent of my rest. I was going through rounds at a great pace and running my 400m hard! I finished in 36:51, first at 6am and second for the day only to Chriss (my new nemesis) who finished is 35:19. I was really happy with my performance, I pushed it to the limits on a manageable workout. I think it was a confidence thing especially after the last few workouts had so many reps, that and I was killing each round and had a good lead on everyone.
Oh yeah Jerry posted video of me and my Turkish Getups on line. Pretty Cool! I would post it if I knew how.
I am off tomorrow but planning on hitting a workout at Dulles Saturday morning.
Wednesday, August 13, 2008
Fight Gone Bad-ish....
I keep walking up the stairs to CFOT at 5:50am and a little sore and tired and just hoping for a heavy day. I need to really stop hoping for that because it doesn't appear it is going to happen soon. Got in today to see Jerry had posted a workout similar to Fight Gone Bad, so here goes:
Four Exercises - Five Rounds!-Total Reps- a minute at each exercise with two minutes between rounds. The Exercises were
Row for Calories
Jumping Lunges
Sumo Deadlift High Pull with KettleBell (52#)
Dumbbell Thrusters (30#)
Each round you start with a different exercise except the fifth when you repeat where you started.
I have done FGB before and my PR is 311 reps, I got this 7/1/08, which was Jacob's last day. I am signed up to do the FGB fundraiser on 9/27/08 and my goal is 350 reps. I am a firm believer that (a) there is a strategy to FGB and (b) you have to pace yourself. With that being said I made the worst choice and started with Thrusters. I immediately felt it in my shoulders and noticed my right arm was a lot stronger than my left. Just a result of being injured and doing one-armed workouts for a few weeks. I probably would have done better with a barbell but who knows. The others at Thrusters with me were Craig and Chip, two really strong guys. I kept looking at them and working harder and harder.
I could go through the details of every round but too tired to write all that. I finished the 5 rounds with 445 total reps (detail by round and exercise below). I was one of the last people to write my number on the board and thought I miscalculated because I was the highest #. I recalculated it and was the top performer at 6am. Leslie was next at 431.
Dumbbell Thrusters 22 13 14 15 21
Row for Calories 12 16 11 10 10
Jumping Lunge 30 35 45 30 30
KettleBell High Pull 25 27 23 28 28
89 91 93 83 89 = 445
Of course I started analyzing my performance and my strategy (because that is what I do). I was surprised and proud I scored the same reps in the last round as I did in the first! I really should have started at Jumping Lunge because that 45 in Round 3 was the first exercise, if I had started with jumping lunges I would have had two high rounds. Other than that and the fact I should have tried for my reps on jumping lunge, I was pretty happy.
Since today was my day off I hung out and got my 31 burpees in and watched the 6:45 class. Chris was at the 645 class and I told him to start with jumping lunge, my mistake. He started his first round with 60 or so jumping lunges. So I finished watching them and Chris scored 498! I was now disappointed with my score. I did good but could have done better and Chris' score proves it. I know I am hard on myself but that is the drive and competition I love and the reason why I love Crossfit. Chris and I were talking about joining Harold for another 1 round since it looked like Harold was going to be by himself at 730. Others showed up but Chris and I still said lets go hard for one round and we started with jumping lunges. Now I had a lot more recovery time than Chris but I got 140 reps (didn't row because of space but did KB High Pulls twice) he got 110 or something. I knocked out 60+ lunges and just didn't stop. Makes a world of a difference when it is just one round. That is what makes FGB so hard it is 3 rounds and like I said before it requires strategy and pace. I am already thinking of my strategy on FGB and if I am going to reach 350 then I need to work on my box jumps, here is to September 27! Can't wait.
Four Exercises - Five Rounds!-Total Reps- a minute at each exercise with two minutes between rounds. The Exercises were
Row for Calories
Jumping Lunges
Sumo Deadlift High Pull with KettleBell (52#)
Dumbbell Thrusters (30#)
Each round you start with a different exercise except the fifth when you repeat where you started.
I have done FGB before and my PR is 311 reps, I got this 7/1/08, which was Jacob's last day. I am signed up to do the FGB fundraiser on 9/27/08 and my goal is 350 reps. I am a firm believer that (a) there is a strategy to FGB and (b) you have to pace yourself. With that being said I made the worst choice and started with Thrusters. I immediately felt it in my shoulders and noticed my right arm was a lot stronger than my left. Just a result of being injured and doing one-armed workouts for a few weeks. I probably would have done better with a barbell but who knows. The others at Thrusters with me were Craig and Chip, two really strong guys. I kept looking at them and working harder and harder.
I could go through the details of every round but too tired to write all that. I finished the 5 rounds with 445 total reps (detail by round and exercise below). I was one of the last people to write my number on the board and thought I miscalculated because I was the highest #. I recalculated it and was the top performer at 6am. Leslie was next at 431.
Dumbbell Thrusters 22 13 14 15 21
Row for Calories 12 16 11 10 10
Jumping Lunge 30 35 45 30 30
KettleBell High Pull 25 27 23 28 28
89 91 93 83 89 = 445
Of course I started analyzing my performance and my strategy (because that is what I do). I was surprised and proud I scored the same reps in the last round as I did in the first! I really should have started at Jumping Lunge because that 45 in Round 3 was the first exercise, if I had started with jumping lunges I would have had two high rounds. Other than that and the fact I should have tried for my reps on jumping lunge, I was pretty happy.
Since today was my day off I hung out and got my 31 burpees in and watched the 6:45 class. Chris was at the 645 class and I told him to start with jumping lunge, my mistake. He started his first round with 60 or so jumping lunges. So I finished watching them and Chris scored 498! I was now disappointed with my score. I did good but could have done better and Chris' score proves it. I know I am hard on myself but that is the drive and competition I love and the reason why I love Crossfit. Chris and I were talking about joining Harold for another 1 round since it looked like Harold was going to be by himself at 730. Others showed up but Chris and I still said lets go hard for one round and we started with jumping lunges. Now I had a lot more recovery time than Chris but I got 140 reps (didn't row because of space but did KB High Pulls twice) he got 110 or something. I knocked out 60+ lunges and just didn't stop. Makes a world of a difference when it is just one round. That is what makes FGB so hard it is 3 rounds and like I said before it requires strategy and pace. I am already thinking of my strategy on FGB and if I am going to reach 350 then I need to work on my box jumps, here is to September 27! Can't wait.
Tuesday, August 12, 2008
Tuesday, August 11, 2008
I caught up with my burpees last night by doing 28 and then 29 after I rolled for 1:15. It was the first time I have sparred in quite awhile because of my injury. I got my but kicked for the most part but one think for sure was that I was not exhausted and felt my endurance and conditioning were there. If I have any advantage over an opponent I feel that endurance and conditioning is it. I owe that to Crossfit and the Zone.
So I have been Zoning pretty strict for about 5 weeks, with last week being a debacle, but one thing that I am noticing is that I am maintaining my weight. I am not expecting to lose weight but am surprised I have not really lost any weight. I don't think I am losing body fat either. I tested my body fat about 5 weeks ago and it was 7.7%, so I am planning on testing it again tomorrow. Even if the results of the zone are not physically apparent I do feel healthy and full of energy.
Needless to say I was a little sore from the WOD yesterday, rolling and catching up on my burpees ( I did 135 burpees yesterday). I was looking forward to a nice heavy skill day. Not so much.
The warm up was 3-5 rounds of:
5 burpees
10 OHS (PVC)
15 Abmat Sit-ups
I was happy that I could use the warm-up to count for 25 of my 30 burpees needed for today but once I did my first one regretted every associating burpees with happy.
The WOD was intimidating. Jerry had told me after his 5pm class yesterday that he had to change the WOD yesterday for the 5pm class because we did a ton of reps (110 Snatches, 110 OHS/Lunges, 110 ring dips). So I was not expecting this WOD:
For Time
Pull-Ups/Kettle Bell Swings (55#)/Box Jumps
36-30-24-18-12-6
Yes complete 36 pullups, then 36 swings, then 36 box jumps, followed by 30 pullups then 30....
I thought as positive as I could because I knew it was going to be tough and jumped on the pull up bar. I knocked out 20 pullups and jumped off the bar, I realized that I shouldn't go for a PR and exhaust myself to wear the remaining pullup were harder. I started pacing myself by breaking reps into little sets. I found myself doing sets equal to 1/3 the total reps, taking 5-10 seconds and then going again. I thnk this is more managable and not as intimidating, plus you give yourself a little reward to reaching your short-term goal. I felt like I was flying through and kept a constant pace other than the 30 seconds or so I asked Jerry for tape on my ripped open callus. Adrienne finished in 20 something but was going ring rows instead of pull ups, still a killer job and I got a sense of time when she yelled "time". Not to say I don't compete with Adrienne because I do, she is one of the toughest girls I know. However, it is hard to compare my time to her when her WOD is modified. Now that I am back (yep shoulder is feeling good) I have a larger amount of people to compete/compare myself with. I was on that last box jump and couldn't wait to yell time, since no one else had and then Steven yelled time at 26:33, I was at 26:34. I know it is just one second but I immediately started thinking through my strategy like what if I didn't get tape, or did I take too many short breaks between my little sets. I think this is good because I know what I can improve on to decrease my time but at the end of the day I was happy with my performance one second behind Steven.
I was reading a affiliate page and saw something that nailed it, you can't go at the same pace everyday or go hard everyday but need to focus on going as hard as you can TODAY. Basically focus on today, and because of different variables (tired, sore) you may not be at the level you were yesterday or tomorrow but go as hard as your body can go today. I do feel like I did because I was beat after this workout and made one hell of a "sweat angel."
One hell of a workout that I can learn from and improve on, but bottom line is I gave it everything I could today.
So I have been Zoning pretty strict for about 5 weeks, with last week being a debacle, but one thing that I am noticing is that I am maintaining my weight. I am not expecting to lose weight but am surprised I have not really lost any weight. I don't think I am losing body fat either. I tested my body fat about 5 weeks ago and it was 7.7%, so I am planning on testing it again tomorrow. Even if the results of the zone are not physically apparent I do feel healthy and full of energy.
Needless to say I was a little sore from the WOD yesterday, rolling and catching up on my burpees ( I did 135 burpees yesterday). I was looking forward to a nice heavy skill day. Not so much.
The warm up was 3-5 rounds of:
5 burpees
10 OHS (PVC)
15 Abmat Sit-ups
I was happy that I could use the warm-up to count for 25 of my 30 burpees needed for today but once I did my first one regretted every associating burpees with happy.
The WOD was intimidating. Jerry had told me after his 5pm class yesterday that he had to change the WOD yesterday for the 5pm class because we did a ton of reps (110 Snatches, 110 OHS/Lunges, 110 ring dips). So I was not expecting this WOD:
For Time
Pull-Ups/Kettle Bell Swings (55#)/Box Jumps
36-30-24-18-12-6
Yes complete 36 pullups, then 36 swings, then 36 box jumps, followed by 30 pullups then 30....
I thought as positive as I could because I knew it was going to be tough and jumped on the pull up bar. I knocked out 20 pullups and jumped off the bar, I realized that I shouldn't go for a PR and exhaust myself to wear the remaining pullup were harder. I started pacing myself by breaking reps into little sets. I found myself doing sets equal to 1/3 the total reps, taking 5-10 seconds and then going again. I thnk this is more managable and not as intimidating, plus you give yourself a little reward to reaching your short-term goal. I felt like I was flying through and kept a constant pace other than the 30 seconds or so I asked Jerry for tape on my ripped open callus. Adrienne finished in 20 something but was going ring rows instead of pull ups, still a killer job and I got a sense of time when she yelled "time". Not to say I don't compete with Adrienne because I do, she is one of the toughest girls I know. However, it is hard to compare my time to her when her WOD is modified. Now that I am back (yep shoulder is feeling good) I have a larger amount of people to compete/compare myself with. I was on that last box jump and couldn't wait to yell time, since no one else had and then Steven yelled time at 26:33, I was at 26:34. I know it is just one second but I immediately started thinking through my strategy like what if I didn't get tape, or did I take too many short breaks between my little sets. I think this is good because I know what I can improve on to decrease my time but at the end of the day I was happy with my performance one second behind Steven.
I was reading a affiliate page and saw something that nailed it, you can't go at the same pace everyday or go hard everyday but need to focus on going as hard as you can TODAY. Basically focus on today, and because of different variables (tired, sore) you may not be at the level you were yesterday or tomorrow but go as hard as your body can go today. I do feel like I did because I was beat after this workout and made one hell of a "sweat angel."
One hell of a workout that I can learn from and improve on, but bottom line is I gave it everything I could today.
Monday, August 11, 2008
Monday, August 11, 2008
I am back! Well rested and pretty much healed. I no longer have any discomfort in my shoulder when I raise my arm or go parallel and have no numbness in my thumb. I did work out over my vacation. I ran on the beach (approx. 4-5 miles) almost every day and did some burpees, which were fun in the sand. I brought my rings but did not even end up putting them up until the last day I was there, a little disappointing. There really was not a good spot for them but finally rigged something up on the last day. I was jealous throughout the week as I checked the CFOT website to see the daily WODs, they looked tough and challenging. Hopefully I will catch them, the next time around. I tried to Zone over vacation but it was pretty much impossible because I didn't want to be a brat with eating when other people were preparing dinners. I didn't eat terribly bad but it wasn't good. I woke up Sunday knowing vacation was over and it was time to get after it, both in terms of my workouts and the Zone.
I was pretty excited about getting back into the blue room. Sunday's WOD was group based work out, there were 24 of us! I agree with others that it is often hard to measure your own performance/output because you are just trying to complete the WOD as a team, but I do like the change of pace and I just go as hard as possible but not too hard that I don't support my teammates. For this WOD each team had a deck of cars. Each card represented a particular movement. The number on the card represents the number of reps. Pretty simple.
The goal was to get through 2 decks of cards for time. The exercises were: jumping ball slams (15lbs), sumo dead high pools with a kettlebell (55lbs), rowing renegades, and pullup
If you pulled the first Joker, then 10 reps of all 4 exercises. Of course I pulled this one in the first deck. The second Joker was a Group 800 meter run, basically drop what you were doing and go! I was in the middle of the 10 reps of all 4 exercises when we pulled the second deck. It as a fun workout and I definitely broke a sweat. My team finished first, right around 22 minutes. Once everyone got done, I asked if anyone wanted to go again for one more round and we got 3 teams of 4 to do one more round. Overall a great workout to get back into it.
Ok so today! Today was the first day I have woken up before 8am in approximately 10 days so it was rough when the alarm went off at 5:10am. I ran into Jerry before I got into the Blue Room and he asked me how my shoulder was, I told him just about 100% and that it felt great. Then he told me overhead squats were on the WOD and he and I basically agreed to do the WOD with dumbbell lunges, just to be on the safe side since I had hurt my shoulder the last time we did overhead squats. The workout was a ladder workout and good be done one of two ways:
Option 1 - The ladder was 1-10 reps with one rep = (a) One Arm Dumbbell Snatch Left, One Arm Dumbbell Snatch Right Arm (completing all snatches before moving to (b) Overhead Walking Lunge Left, Overhead Walking Lunge Right - Men 35lb DB and (3) ring dip. Once up to 10 then go run 800m and come back and work from 10-1. Killer
Option 2 - The same ladder and 800m run with the ladder down but one rep was barbell Snatch, then one overhead squat. Men 75lbs, then the ring dip.
Option 1 was tough but the barbell snatches and overhead squats looked tough. I just did two overhead lunges with my right arm, since I didn't want to put too much on my left shoulder since I felt rehabbed. I finished first in 34:41 and was absolutely soaking wet from sweat. It was tough. On top of that I knew I had to catch up on Burpees since Thursday was my last day I did them, which was also a catch up day. I waited a little bit to catch my breath than did 25, then 26 and finally 27 burpees. I felt great on my burpees, they were quick, soft and explosive! Today is Day 29 so tonight after I roll I am going to knock out 28 and then 29 burpees so I am caught up to do 30 burpees tomorrow!
I was pretty excited about getting back into the blue room. Sunday's WOD was group based work out, there were 24 of us! I agree with others that it is often hard to measure your own performance/output because you are just trying to complete the WOD as a team, but I do like the change of pace and I just go as hard as possible but not too hard that I don't support my teammates. For this WOD each team had a deck of cars. Each card represented a particular movement. The number on the card represents the number of reps. Pretty simple.
The goal was to get through 2 decks of cards for time. The exercises were: jumping ball slams (15lbs), sumo dead high pools with a kettlebell (55lbs), rowing renegades, and pullup
If you pulled the first Joker, then 10 reps of all 4 exercises. Of course I pulled this one in the first deck. The second Joker was a Group 800 meter run, basically drop what you were doing and go! I was in the middle of the 10 reps of all 4 exercises when we pulled the second deck. It as a fun workout and I definitely broke a sweat. My team finished first, right around 22 minutes. Once everyone got done, I asked if anyone wanted to go again for one more round and we got 3 teams of 4 to do one more round. Overall a great workout to get back into it.
Ok so today! Today was the first day I have woken up before 8am in approximately 10 days so it was rough when the alarm went off at 5:10am. I ran into Jerry before I got into the Blue Room and he asked me how my shoulder was, I told him just about 100% and that it felt great. Then he told me overhead squats were on the WOD and he and I basically agreed to do the WOD with dumbbell lunges, just to be on the safe side since I had hurt my shoulder the last time we did overhead squats. The workout was a ladder workout and good be done one of two ways:
Option 1 - The ladder was 1-10 reps with one rep = (a) One Arm Dumbbell Snatch Left, One Arm Dumbbell Snatch Right Arm (completing all snatches before moving to (b) Overhead Walking Lunge Left, Overhead Walking Lunge Right - Men 35lb DB and (3) ring dip. Once up to 10 then go run 800m and come back and work from 10-1. Killer
Option 2 - The same ladder and 800m run with the ladder down but one rep was barbell Snatch, then one overhead squat. Men 75lbs, then the ring dip.
Option 1 was tough but the barbell snatches and overhead squats looked tough. I just did two overhead lunges with my right arm, since I didn't want to put too much on my left shoulder since I felt rehabbed. I finished first in 34:41 and was absolutely soaking wet from sweat. It was tough. On top of that I knew I had to catch up on Burpees since Thursday was my last day I did them, which was also a catch up day. I waited a little bit to catch my breath than did 25, then 26 and finally 27 burpees. I felt great on my burpees, they were quick, soft and explosive! Today is Day 29 so tonight after I roll I am going to knock out 28 and then 29 burpees so I am caught up to do 30 burpees tomorrow!
Friday, August 1, 2008
Friday, August 1, 2008
Once I completed today's workout I truly felt like I am on vacation. There is the minor detail of going to work for a few hours, which should be plenty of time to read the news and catch up on some crossfit sites.
I wanted to get one last workout in the blue room before I hit the beach, mainly because I knew the workout was going to include deadlifts, my nemesis. Jerry ended up doing an open gym format so some people did some benchmark workouts (Gar and Katie rocked out Fran!) and others did Cindy or Karen. Anthony and I took the time to work on deadlifts. Anthony is working on his PR and of course I am working on the bar, I mean form. My lower bag felt a little weak but I stretched out and everything felt better. I did 2 sets of 10 with the bar and focused on the stretch in my hamstrings. I then added 30 pounds so did a few sets of 5 at 75#. Anthony was a big help, we would watch each other on form and he let me know what I needed to correct. I was pumped with Jerry didn't really say anything negative about my form other than looking good! I ended up putting 50# more on and maintained doing sets of 5. Anthony told me to put some more weight on, but I was somewhat timid and only but another 20# so ended up doing my last two sets of 5 with 145#.
I have realized that focusing on the little things and visualizing my form helps. I feel like I can feel when I do something wrong or get a good rep. I think I want to keep working form with weight around what I did today and my ultimate goal would be to go heavy or attempt a PR on week 12.
I am about 2 hrs from hopping in the car for the beach. Got it loaded up with rings, jump rope, elastic band, and hopper cards! Can't wait for some beach workouts. Working out should not be a problem, I am more worried about Zoning while on vacation.
I wanted to get one last workout in the blue room before I hit the beach, mainly because I knew the workout was going to include deadlifts, my nemesis. Jerry ended up doing an open gym format so some people did some benchmark workouts (Gar and Katie rocked out Fran!) and others did Cindy or Karen. Anthony and I took the time to work on deadlifts. Anthony is working on his PR and of course I am working on the bar, I mean form. My lower bag felt a little weak but I stretched out and everything felt better. I did 2 sets of 10 with the bar and focused on the stretch in my hamstrings. I then added 30 pounds so did a few sets of 5 at 75#. Anthony was a big help, we would watch each other on form and he let me know what I needed to correct. I was pumped with Jerry didn't really say anything negative about my form other than looking good! I ended up putting 50# more on and maintained doing sets of 5. Anthony told me to put some more weight on, but I was somewhat timid and only but another 20# so ended up doing my last two sets of 5 with 145#.
I have realized that focusing on the little things and visualizing my form helps. I feel like I can feel when I do something wrong or get a good rep. I think I want to keep working form with weight around what I did today and my ultimate goal would be to go heavy or attempt a PR on week 12.
I am about 2 hrs from hopping in the car for the beach. Got it loaded up with rings, jump rope, elastic band, and hopper cards! Can't wait for some beach workouts. Working out should not be a problem, I am more worried about Zoning while on vacation.
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