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Kari’s workout log

KariB

Posted: 21 September 2009 10:00 PM

[ Ignore ] [ # 16 ]

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Total Posts: 256

Joined 2008-08-11

9.21.09

Isolated alt db chest press
12x 25#
12x 25#

Incline isolated alt db chest press
10x 20#
10x 20#

Dead hang pull-ups - light assist
12, 12, 12

Back squats
15x 85#
15x 85#
15x 95#

Sun gods?? (a.k.a Snatch movement practice)
15, 15

I hurt pretty bad today after yesterday's run. Hip flexor definitely hates me. Apparently not stretching before or after running was a super smart idea. I will learn eventually.

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Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying “I will try again tomorrow”—Mary Anne Radmacher

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KariB

Posted: 20 September 2009 09:47 PM

[ Ignore ] [ # 17 ]

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Total Posts: 256

Joined 2008-08-11

9.16.09 - 9.19.09 - Unplanned rest. Work was insane last week plus had some issues with the hip/hip flexor again. Hoping I can get that in check ASAP.

9.20.09

Amazing run!! I finally made it over the 60 minute mark! I ran for 70 min total and could have very easily kept on going but had to stop because I had a bunch of stuff to do.

I ran a little slower then I expected but still happy overall.

Ran 1:05 - 6.87 miles
35 push-ups
20 K2E
Ran home from there for a total of 1:10 - 7.5 miles

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Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying “I will try again tomorrow”—Mary Anne Radmacher

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KariB

Posted: 16 September 2009 08:45 AM

[ Ignore ] [ # 18 ]

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Total Posts: 256

Joined 2008-08-11

9.15.09

Warmup:
Row 1000m
50 DUs
40 Dislocates
30 Sit-Ups
20 Squats
10 Push-Ups

WOD:
3x5 Clean & Jerk
10x 55#
6x 65#
5x 75#
3x 85#
3x 85#
3x 95#

Mixed feelings about my performance on the C&J. I was happy to get to 95# (ESPECIALLY overhead) but I was definitely not getting my form right which means I could have gone heavier for sure if I was. The shrug completely eludes me. I'm blaming it on my abnormally long arms. Anyone else buying that excuse?? Thanks to Matt and Mark for spending time with me on my form. I think I need to see myself in the mirror so I can really see what I'm doing.

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Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying “I will try again tomorrow”—Mary Anne Radmacher

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KariB

Posted: 14 September 2009 08:24 AM

[ Ignore ] [ # 19 ]

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Total Posts: 256

Joined 2008-08-11

9.11.09 - 9.13.09 - Rest. My head just hadn't been in the game so took a few more days off. Feeling 100% now and ready to get after it.

9.14.09

6am

10 min of work on my back

Backwards planks X2 - 2 min each
Paralletes - 20 X2
Plyometric push-ups - 20 X2
Triple row - 50#/50#/30# - 30 X2

Not an intense day but felt SO much better then I did last week. For whatever reason, my head just wasn't there last week after my week off and my performance suffered and I was getting really frustrated. I decided it was better to take the time off then to just do my work outs half assed. Glad I did.

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Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying “I will try again tomorrow”—Mary Anne Radmacher

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KariB

Posted: 11 September 2009 01:04 PM

[ Ignore ] [ # 20 ]

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Total Posts: 256

Joined 2008-08-11

9.10.09

6am

Oye trying to work out at 6am after that Manza Barbell death WOD and taking a week off was brutal!

O-lifting practice - focus on form
Snatch
Split Jerk

Back to some basics
Alternating bench press - 20# db on stability ball
Something with the fly machine to help on my snatch form

I can't even remember what else I did yesterday. Apparently I need to work on that memory muscle as well.

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Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying “I will try again tomorrow”—Mary Anne Radmacher

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KariB

Posted: 10 September 2009 10:08 AM

[ Ignore ] [ # 21 ]

Sr. Member

Total Posts: 256

Joined 2008-08-11

9.09.09

Coach Manza

Warmup:
400m run
Samson stretch
PVC dislocates
"Perfect" squats
Burgener warmup
... I missed the first part of the warm-up because I was late. Sorry Matt!!

WOD: "Death by Barbell"
Teamed with "check out my cute blue lifting shoes" Joan
5 rounds @ 85#
15 deadlifts
12 hang power cleans (65#)
9 front squats
6 push press
= 40:20

Damn Matt this was tough but awesome!!

I was teamed with Joan which I always enjoy. She is the rockstar of all rockstars with about the best attitude of anyone I know! And boy did I need it! I really sucked it up on the hang power cleans and my attitude went with it. My mental game got the best of me. As Joan put it ... got stuck in analysis paralysis when it came to my form. I just couldn't get that 85# bar up and once I convinced myself that, it was all over. If Joan wasn't there pushing and supporting me, I'm not sure I would have been able to get done what I did. On a positive note, I was really happy that I got 85# overhead. When I think back to where I was a few months ago, 55# was a HUGE stretch.

Great class Matt ... really liked all the technique and form tips and corrections!

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Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying “I will try again tomorrow”—Mary Anne Radmacher

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KariB

Posted: 09 September 2009 12:00 PM

[ Ignore ] [ # 22 ]

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Total Posts: 256

Joined 2008-08-11

9.07.09 - Extra day of rest

9.08.09

Warm Up
Run with Med Ball
Farmer's Walk 400m - 1 pd
Med ball carry 400m - 14#

WOD AMRAP 20 Min
5 Box jumps (24")
10 Pull Ups
15 Sit ups

6 1/3 rounds

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Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying “I will try again tomorrow”—Mary Anne Radmacher

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KariB

Posted: 31 August 2009 10:33 AM

[ Ignore ] [ # 23 ]

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Total Posts: 256

Joined 2008-08-11

8.28 - 9.06.09 - Rest!!

I was hoping to get some workouts in this weekend but just didn't happen with my vacation prep. Leave tomorrow and will be completely and totally out of pocket from the world. Can't wait!! See everyone when I get back! I'll definitely be ready to get back in it!

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Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying “I will try again tomorrow”—Mary Anne Radmacher

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KariB

Posted: 27 August 2009 04:40 PM

[ Ignore ] [ # 24 ]

Sr. Member

Total Posts: 256

Joined 2008-08-11

8.27.09

My body hates me.

6am

O-lifting practice (or what I called ouch-lifting today)
Power Snatch - 45#
Power Clean - 45/55#
Push Jerk - 55#

Kept the weight light today and focused solely on form and explosiveness. I am lacking the explosiveness, so I'll be focusing on that more. I'm also lacking those nifty lifting shoes everyone has.

Having the mirror in front of me showed me some things in my form that I need to correct to be able to lift heavier. I like not having mirrors in the box but it's good to check out your form every once in awhile.

Rest day TOMORROW! Hooorrah!

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Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying “I will try again tomorrow”—Mary Anne Radmacher

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KariB

Posted: 27 August 2009 10:08 AM

[ Ignore ] [ # 25 ]

Sr. Member

Total Posts: 256

Joined 2008-08-11

8.26.09

Master Class with Kelly

Hour of POWER!!

Warmup
200m bounding skips - this was entertaining (and tiring) ... I thought we looked like cartoon characters skipping down the street
3x:
- 5 pull-ups
- 10 push-ups
- 15 pvs OHS

* Tug of War -- Green team ... we lost ... don't think I was much help to my team with tug-o-war ... my main goal was to not get launched onto the Orange side. Next time we need better colors ... I was thinking Garnet and Gold

* Max height box jump
36" - this was intimidating but great practice. Like Jenny ... 1/2 my height

W.O.D.
1/2 tabata set of:
- back squats (#105) 7,7,7,7
- front squats (#85) 4,4,4,4
- overhead squats (#65) 1,1,1,1
total score: 12

What a cool workout! Although that's not what my back and legs were saying yesterday after the DL WOD the evening before but definitely a fun, challenging WOD! Teamed with Jenny. Been a long time since I've gotten to work out with Jenny so that was great ... always inspiring for me to watch her!! She also pointed out what I was doing wrong on my front squats which was super helpful. Wish I could have done more OHS, but my goal was that I had to do Rx no matter what and after the BS and FS that's all I could muster.

Thanks Kelly for an awesome WOD!! You definitely put a lot of thought into that!

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Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying “I will try again tomorrow”—Mary Anne Radmacher

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KariB

Posted: 25 August 2009 10:03 PM

[ Ignore ] [ # 26 ]

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Total Posts: 256

Joined 2008-08-11

8.25.09

Warm Up

400m Med Ball Carry 14#

150 singles
40 PVC Sit Ups
30 Walking Lunges
20 Push Ups
10 Pull Ups

WOD
Deadlifts

3 x 155 (PR)
3 x 165 (PR)
3 x 175 (PR)
3 x 185 (PR)
3 x 195 (PR)
2 x 215 (PR)
1 x 235 (PR)
1 x 245 (PR)
1 x 265 (Fail)

100 Push Ups - 6:34

Wow what an awesome night! I know that seriously looks crazy that every one of those lifts tonight was a PR for me. For whatever reason I had never been in a class when we either did a crossfit total or a strength day on DLs so I had no clue what my max was. The heaviest I could find in my posts was 115#. I saw what a few of the ladies had posted on the whiteboard today and set my goal for 205# which I thought was a CRAZY stretch for me. Then Gerard watched me do 195# and said I was doing 225# no problem ... for which I thought HE was crazy. He wasn't crazy ... he was right. And he didn't let up after 225# either. Then everyone was pushing me to keep going, which I did until I literally couldn't lift the bar off the ground. Thank you to everyone tonight for pushing me beyond what I knew my limit to be!! THAT is why I love crossfit and our community at LF!

So the moral of the story is ... you are stronger then you think you are. Keep pushing yourself until you can't push anymore. And tell that little voice in your head that says you can't do it to shut it!

Big props to all the PRs today!

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Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying “I will try again tomorrow”—Mary Anne Radmacher

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KariB

Posted: 25 August 2009 09:49 AM

[ Ignore ] [ # 27 ]

Sr. Member

Total Posts: 256

Joined 2008-08-11

8.25.09

6am
55 min run - unsure of distance

This is the longest I've ever run which was awesome! My short term goal was to run 60 minutes so I'm close. Every Tues morning I'm running with my crazy marathon friend (crazy = 5 marathon goal for 2010). We ran from my house to the GG bridge, up some stairs, up through part of the Presidio past the animal cemetery (no idea there were one of those around) and then up and around all sorts of streets through the Marina and then back to my house.

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Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying “I will try again tomorrow”—Mary Anne Radmacher

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KariB

Posted: 25 August 2009 08:16 AM

[ Ignore ] [ # 28 ]

Sr. Member

Total Posts: 256

Joined 2008-08-11

8.24.09

6am

2 Rounds
Russian Dead Lifts - 80# Kettlebell - 1 min
Battling Ropes - 1 min
Push-ups on Med ball - 1 min

2 Rounds
Alternating KB rows from push-up position - 1min
Battling Ropes - 1 min
Medicine ball work - 1 min

2 Rounds
Parallettes - 1 min
Russian twists - 1 min

Didn't sleep well at all and that reflected in my workout. Liked the workout though ... and by like I mean I hated it. I sure can be a grouch at 6am with no coffee and no sleep. Props to my trainer for not taking my BS. And those battling ropes are no joke. I get winded by 30 seconds!

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Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying “I will try again tomorrow”—Mary Anne Radmacher

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KariB

Posted: 24 August 2009 10:10 AM

[ Ignore ] [ # 29 ]

Sr. Member

Total Posts: 256

Joined 2008-08-11

8.23.09

1 hour yoga

Ahh nice to finally get back in for yoga. Good stretching after Nancy.

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Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying “I will try again tomorrow”—Mary Anne Radmacher

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KariB

Posted: 24 August 2009 08:51 AM

[ Ignore ] [ # 30 ]

Sr. Member

Total Posts: 256

Joined 2008-08-11

8.22.09

"Nancy" Finals

5x
400m Run
15 OHS #45

14:32? - Previous was 15:54 (or something like that)

I felt pretty good with my final time although was hoping for a little better but shaving off 1:20 is a good improvement for me given OHS and running are not my strong suits. My last round of OHS I somehow managed to drop the bar behind me backwards on its end and lost the weight off one side and had to put that back together. Note to self - LET GO OF BAR when losing balance! OHS are always tough for me because of my go go gadget long arms

. But improvements are good so I'm very pleased. I just did my best to try to stay up with Kelly which pushed me harder.

Always love these competitions. The community is awesome! Thanks for everyone who cheered on, supported, coached and competed! Good times!

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Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying “I will try again tomorrow”—Mary Anne Radmacher

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