Sunday 11/8

100 Walking lunges with twist 50# DB

5 Rounds of
10 Incline DB Press 50#
15 DB Lat pull over 50#
10 DB Squats 70#

Fell I am getting my groove back.

Saturday 11/07

Warm Up
3 Rounds
10 KTE
20 Squats

Tabata Rowing 2 sets
First, kept a 1:50 split on average
Second, 1:48

Deadlift
6,6,6,6,6
185#
Wanted to do 225#. But, back was not cooperating. So, went light.
Looking forward to gearing up this week for 3/week.
I've been focusing on things other than fitness.
Feel that upping to 3days/week is the clue to getting all of my shit back into a pile.

Friday 11/6

Warm Up
4 Rounds
Bench Press X20 90#
Front Squat X10 90#

Then
5 Rounds
10 Full ROM Biceps curl 50#
10 French Press
15 Triceps press
10 Short ROM wide grip biceps curl

5 Rounds
12 Press 60#
12 Triceps press
12 Lat Pull over

Re-entry...

Last WOD, I had to do the female Rx. Not very happy with that. WOD included squat cleans, and I just couldn't do it. Tried Rx. Downsized twice.

I've taken some time off because of work issues, traveling, and sickness.

Now Re-entry.

UPPED TO THREE DAYS A WEEK. Hopefully, more progress, quicker pace.

Independent workout.

Warm up
3 Rounds of
15 DB Swings 55#
15 DB Squats

Work Out
6 Rounds
8 Push press 90#
10 DB Flat bench press 50#
10 DB Lat pull overs 50#

Fells like I haven't worked out in 2 weeks.
Hmmmmm .... Wonder why...

Monday 10/20

Warm up went well.

Deadlift 1,1,1,1,1
***** ***** 285# PR ***** *****
Only did if for one set.
Went something like this
250,285, Failed at 285, 270,270,270
Finisher:
15,12,9
Wall Balls
Ring Dips
Double Unders
6:18
Finished second in the class. Needed the confidence boost.
Feel like I may be getting back on track.

Saturday, Sunday and Monday (17,18,19)
Worked out independently. Mixed in lunges with presses. Flat bench with squats. Did well. But, still not feeling the what I did three months ago. Not sure if it is the week that I had to return home and sat totally out of all exercise; or, what ....
It is not coming together like it did very recently.

Friday Oct 16
Warm up 400 M Run.
100 Hollow rocks.

Kelly
5 Rounds
400M Run
30 Box Jumps
30 Wall Balls 20#

Time 34:50

Lower back protested for most of workout.
Not happy with my endurance level/ time.
Workout did not come together well.
Knees and back hurt. Cramped.

I've had a bad two week period of work and travel. And, unable to make it to classes as often as I'd like to.

10/14
Push Press 5,5,5,5,5
5 Rep Max was 135
3 Reps with 145

Finisher
3 rounds for time - 45#:
- 10 Back Squat
- 10 Front Squat
- 10 Overhead Squat
- 10 Press
- 10 Push Press
- 10 Jerk Press
- 10 Deadlift
- 10 Hang Clean
- 10 Hang Squat Clean
Time 22:48

Delirium and confusion led me to botch up my Hang Squat Cleans. Chris pointed out that I had not been to class in a while. DAMN!

Thursday 9/24

Warm Up
Crack alley
4 Rounds:
25 Double Unders
5 Rock 'n Rolls
10s/side Sampson Stretch

Walking in hoping that we would do anything other than deadlifts.......

Diane! Did it in 14:11
21.15.9
Deadlifts Rx 225#
HSPU (used two mats)

Did the 225# Rx for warm-up. Thought it would go well. When work out started, realized that it would not. Dropped to 205# . Guess better safe... But, hate not doing Rx. The HSPU were not as challenging as I expected. Until recently, I could only to three consecutively. Did 10's and 7's. Happy for that!

Getting back on track!
Sunday 9/20

Warm up- DB swings/DB press on flat bench.

5 Rounds of:
8 Push Press 85#
20 Lunges with twist 35# DB
10 Straight bar pull over on flat bench 45#
20 Air squats

4 Rounds of:
10 Bench Press 135#
10 DB Squats 60#
20 Air Squats.

Had to run home to Louisiana for a week. Took the week off from exercising. Managed to only eat two shrimp po-boys. Proud of my dietary restraint. Issues on hand made working out near impossible.

Thrusday

Could not manage second set of GDH/Med Ball Sit ups.
Lower back not cooperating.

3 Rounds of :
30 Squat Snatches 65#
30 Wall Balls

Because of lower back, decided not to rx, and stick with 65#. First few squat snatches did not come easily. Thought I may have to stick with power snatches, and omit the squat. Back started cooperating, and then the challenge was on. Retrospectively, with I would have rx'd. Can't remember time. I think low 30's. Seemed to take forever!

Wednesday:
Row 500
Run 400

Forgot to log my time. Can't remember it.
Thinking low 20's.

Wednesday 9/3/09
Front squats 5,5,5,5,5
Form came together well.
No progress from my July weight 155#
Form was great with 145#. Got to 90 degrees, but not lower with 155#.
Was hoping to see more progress in weight increase.

Wednesday 9/2/09

Push Press 5,5,5,5,5
75,95,115,135,135

I was hesitant to increase on my last set. And, retrospectively- I wish that I would have. Remembering to halt all motion between each rep, letting the dip be the start of the next rep, and pushing from gleuts, not just legs, were all a HUGE help in getting the bar up with good form. Thanks Micheal, for great coaching.

Finisher:
3 Rounds of
200 M sprint 50 jumping squats.
9:54