15 minutes of soccer drills
400 meter run
50 dislocates
WOD:
400 meter run
21 OHS (35#)
400 meter run
21 OHS
800 meter run
Time: 16:41
Still going lighter until I am back to 100%, I still found this difficult with the shoulder issue even at 35#. It was hotter than hell in here and even after my shower, I couldn't cool down my body temp. To quote Kelly,"It's Africa- HOT!"
Rest and my goodness it feels gooooooooooooooooood.
My girlfriend Leen and I were on our way to dinner, when we decided to pop our heads into our old halau. You can hear the drums beating from down the street and all the exciting feelings came back about Hula and Tahitian dancing. As soon as our Kumu saw us, she rushed over to say hello and the first question out of her mouth was, "Want to do the competition?!" It has been about 1 1/2 years since we were last there, but it felt like yesterday. She demanded that we start back up on Monday to prepare for competition. I am so ready to go back. Time to dust off the old pareo and put the flower in my hair... it's time that I return.
*** Time to train hard again. I have a shoot and a fashion show at the end of the month. I have to crack the whip on myself to work around limitations and just "MAKE IT HAPPEN!"
Warmup:
Tabata Row- (8 intervals of :20 second of work, followed by 10 seconds of rest)
shoulder dislocates
push press x20 (45#)
Results: 3 rounds (I had about 2 1/3 done when Chris called time, he let everyone get 3 rounds done by giving us some extra time)
I did 45 kipping pullups before I ripped my palm open. I was too much of a p**** to endure the pain, so I switched to the bands to finish. It was probably a good thing because my bad shoulder was on fire about 20 minutes after I was done. A little ice and all good.
Cool down:
20 minutes of soccer drills (not much energy left for this.... this week is starting to feel like Hell Week.)
LOL!!!! Isaac you crack me up! I have NEVER smoked cigarettes! It's a disgusting habit (sorry Calvin).When I wrote that I needed a cigarette after a satisfying WOD, it was merely an innuendo for well... you know.LOL!!!
Warm-up:
1000 meter row
15 hollow rocks
practice double-unders... I lost these! I could only string 2 together each time!
WOD:
"Hansen"
5 rounds for time:
30 KB swings
30 burpees
30 situps (1 round on the GHD)
Time: 29:24
Brutal. It's three WODs in one! The burpees got me. By the 3rd round I was slamming my body to the floor and peeling it back up. I had black marks all over my sports bra, tummy and face. Dirty. Good WOD. I was next to Isaac rooting both of us on the whole time.... yes I was cheering for myself.
Post-WOD cool down:
20 minutes of soccer drills. I am trying to get the coordination back and that I once dominated in. At first, I was sloppy, but after about 5 minutes it felt natural again. I intend to do drills everyday until the league starts. Funny to think back at how I ate, slept and breathed soccer before... it was my life! It was my family's life! I miss it.
You can't help but get pumped up to train when you are among hundreds of other CrossFitters. This weekend was an amazing display of how fit the CrossFit community truly is, particularly NorCal. I am extremely proud of Team LaLanne. If you missed it.... shame on you! I am even more excited than usual to head to the brickhouse today.
OMG.... after being stuck in traffic for two hours I needed a release stat! I changed clothes as soon as I MADE it into the gym, went for a quick 400 meter run, then went to it.
"Karen" -RX (Thanks Kelly for the 14# ball!)
11:23
Pretty pathetic time, but the release of tension was almost TOO good. I needed a cigarette after it. LOL!!
WOD:
"Michael"
3 Rounds for time:
800 meter run
50 GHD back extensions
50 GHD sit-ups
Time: 34:44
I was super busy finishing up some work and wanted to get it before Chris started the clock, so I failed to warm up. Big mistake. I went into the run cold and my ankles felt the pain. After 200 meters, I had to stop and "POP" them back into place, or at least that's what it felt like. (Old soccer injury allows me to do so). NEVER EVER go into a run cold. I can kick my own ass for that. Anyhoo, I started off strong, then by the 3rd round I wanted to puke from motion sickness. LOL! All that up and down bobbing of the head, yikes! (Keep it clean).
I needed that. Since the pregnancy, my abs have become very weak and this was the first really tough ab workout I have done in awhile. I will get stronger again. I just know I will!
Skills:
Pistols
Headstands, muscle up legs (no jumping it up)- feeling stronger on these. I used to watch TV on my head to creep out my brother when I was younger, think I'm close to trying that again.
WOD - NorCal Qualifier practice
500M row
30 burpees
10 push jerks 35#(no rack allowed)
Time - 6:03
Cool down:650 meter Urine Alley Run
This is my first WOD with weights since tearing my rotator cuff. I can tell I lost a lot of strength, but I'll gain that back again. Patience is a virtue.
4/21/09- walked 7 miles; swam 200 meters, even managed to swim in a waterfall. It was breathtaking and the pictures are priceless. I visited CrossFit Oahu on my way home from the North Shore. It's a great box and the people were so warm. You MUST go visit next time you are there. It tripped me out when someone recognized me.
Ok... back from Hawaii. I have mixed emotions. I am happy to be back in the bay with all of the people that matter most, but I am missing the islands. This all made me come to the decision that I fully intend to return to hula/ tahitian dancing. I remembered why I loved it sooo much. I even managed to jump on stage at a luau and join in on a very familiar hula dance. It was too much fun!
