Warm up
400m jog
Dynamic stretches (great stretching tonight Chris!)
Max sit-ups in 2 min - 69
Ring dips- 30 red band (did 1 solo but that's about all I could do)
WOD:
Run 800m
100 pull-ups
run 800m
Wheels ... Fell ... OFF! That's all I've got to say about that.
Always rough working out first thing in the AM after an evening WOD.
Trainer spent 15 min loosening my back and IT bands. Hurt so good. It's amazing how much better I feel during my workouts when I actually spend the time stretching and loosening up.
2x Backward planks - 2min ... FINALLY did both times for the full 2 minutes! Took some serious focus of core engagement. I've always had an issue with my core due to my back. My back always hurts when I do core work but it's getting better the stronger my core becomes.
2x15 - Psycho sit-ups (yes that's my name for them) - it's like a combo of hollow rock and sit-ups. Lots of work to do.
2x20 - Plyo push-ups
2x10 - 27" box jumps - focused on the soft landing
Good core work for the day. Felt like I should have done something more but the core stuff is good for me to focus on.
Warm-up:
3x
5 HSPU (2 abmats) - pretty close to 1
10 hollow rocks
15 jump squats
Dislocates
Skill: Rowing - enjoyed this because rowing is one of my major goats so learning how to figure out the drag and technique was good.
WOD: "Revenge of the Malzone"
Run 800m
16 DB split cleans (15#)
30 push-ups
180 single rope jumps
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Run 400m
8 DB split cleans (15#)
15 push-ups
90 single rope jumps
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Run 400m
16 DB split cleans (15#)
30 push-ups
180 single rope jumps
Run 800m
=24:44
I was disappointed having to use 15# because all the 20# were taken and 25# was a bit too heavy. Single jump ropes bleh.
I LOVE working out in the morning ... just HATE getting up but knowing I had to meet Leslie got my butt out of bed. So worth it. Think this is going to be an add to my weekly routine.
Felt pretty good during the run. Hip flexor was really bothering me though. I have started an intense physical therapy program. I started last week and have been 3 times so far and feel SO much better. I have a fairly significant curve in my back which means that my hips are curved (hence the constant pain in my hip flexor/hips). It's something I've always had and I have dealt with different back problems over the years, but I think all this additional impact I am putting on my body is making more issues come to the surface (which is a good thing). Goal is to retrain my muscles (curve will always be there) to compensate in a different way then they are now. Looking forward to continued improvements!
Didn't make it to CF ATL - family activities. I did do some rock climbing and diving into "the hootch" on Sat. Not too strenuous but at least it was something.
I did a practice run of Nancy today with 10# heavier then I'll do on Saturday although I am pretty sure the run was shorter since we couldn't really measure. I will need to tape my wrists on Saturday. That seems to be a new source of pain for me when I over extend them. Not unbearable so I'm hoping the tape will do the trick.
8.14.09 - Tried to get to CrossFit Atlanta but wasn't able to make it due to family obligations. I then attempted to run in this oppressive heat. Hot as balls here. How did I ever live in this humidity? Probably ran for about 15 minutes before stopping and almost passing out. Successful attempt at stretching and some handstand holds. Actually glad I ended up doing that because I was super tight. Tomorrow I should be able to get to CF ATL.
Boy it's tough getting up at 5:30am after only 4 hours of sleep and a killer workout yesterday.
First 15min my trainer worked on my back and my left quad (holy crap that quad work killed!!)
Core work today. I definitely need to start spending some focused time on my core. I'm light years stronger then I used to be but just as many light years from where I want to be. My trainer and I talked about how having a stronger core can allow me to lift a lot more weight. Speaking my language now
Warm-up
Double-unders - big fat zero! NO EXCUSE!! How long have I said I can't do DUs?? Got my Buddy Lee rope finally so it's ON! As Maribel said, there is no way to get better at this except to practice, practice, practice!!
400m sprint - 1:19 - eh not bad but not great. Run got a bit interrupted by a biker.
Max Ab-mat sit-ups in 2 min (hands behind head) = 56
Really getting the Clean move down which I'm excited about. Still need to work on the shrug and the explosiveness but overall feeling much better. On 7.30.09 I could only get 70# and failed at 75#. On 8.06.09 I did 80# (although felt I could have done more) and tonight I hit 95#. Great seeing the progress!
Dirty 30 was slower then I'd like because of doing singles instead of DUs and having to break up the last 10 push-ups too much.
Fantastic run today!!! Best I've felt running in awhile! Could have definitely run longer. Need to do that one of these days. PS - we live in the most phenomenal city in the world ... hands DOWN!
WOD - Power Cleans (Rx = 105#; I did 80#); Ring Dips (Red band)
15 Power Cleans
30 Ring Dips
12 Power Cleans
24 Ring Dips
9 Power Cleans
18 Ring Dips
6 Power Cleans
12 Ring Dips
3 Power Cleans
6 Ring Dips
=20:40
Great workout today. Although I'm still 25# shy of Rx I was pretty happy that I am up 10# just from last week. Definitely due to my form. I am fairly certain I can go heavier but just not for that many reps (yet). Progress is good though. Chris was coaching me on not bending my arms too early. Hard with these long arms of mine. Used the smallest band for the ring dips. I can do a few unassisted dips which I was happy about but again, couldn't do 90 of them unassisted.
Circuits - burn out a muscle group
3 Rounds
15xPush-ups - feet on bench, hands on ball (had to stabilize and do the push-ups)
Iso Incline bench -
15x75#
12x65#
12x65#
Chest pass - 12# med ball 30 sec
3 Rounds
10x Dead-hang Pull-ups (light assist - more in 3rd round)
10x Horizontal Pulls
10x Bent over rows - 2X20# KBs
Finisher/Cool-down (work on form only, lighter weight)
3 Rounds
10X Power Cleans (45#, 55#, 55#)
5X Push Press (55#, 55#, 55#)
Fantastic day today! This was day 1 of my new programming with my trainer and I loved it. It's been awhile since we did the circuits like that. My arms were BURNING during that first circuit. Glad I'm working on my dead hang pull-ups because I had lost them completely with all my focus on my kipping. Finisher was fun and felt so weird to do in the gym staring in a mirror. It was good to see myself do the movement though because it really provided me with the ability to correct things and see what areas I needed to work on. It was also entertaining watching the woman behind me looking at me strangely as she was sitting doing the calf machine ... yup that was me years ago.
Measurements:
115, 22.3% BF, 89.4 LBM
So as much as I hate to do this I'm going to post my monthly measurements. My assessment of where I am is that I have definitely packed on muscle because I weigh about 5lbs more now that I have in years. I'm not thrilled with my body fat % but let's just say after last month's birthday debauchery, I'm doing MUCH better. Happy at the increase in lean body mass. Goal is to maintain weight but decrease BF%. Would like to get to 20% but that'll take commitment of giving up certain things that I enjoy so we shall see.
WOD: 5x5 Front Squat
5x65
5x85
5x95
5x105
5x115
5x115 (Didn't attempt 5th because I barely got the 4th and I felt my form was for shit and I didn't want to hurt myself)
- Chest to Bar Kipping PUs (my progression to MUs) - actually surprised myself here. It was the first time I tried this and I guess I just assumed I would have had difficulty but they came fairly easy
- Ring work - 3 - 4 skin the cats and just some good old fun up there
Last time I did a Front Squat strength day it was 3X5s and I got to 115#. On the one hand I feel like I should have gone heavier but at the same time, this was more reps then last time and I was pretty spent. I know I could definitely beat my 1 rep max though.
I was really excited to see the workout today because I needed one of those "let it all out" WODs. I've been doing a lot of strength WODs lately which has been where I'm looking to make a lot of gains, but having the change up was great ... not to mention I had a long day ahead of me so I wanted to push it. I started out with 75# for the push press but soon realized that 60 at that weight would not have been feasible for me. Although I have definitely gotten a lot stronger with my overhead everythings, this is still a weaker movement for me. I actually broke up each of the rounds into 6 and 6. I felt great afterwards. I had nothing left. Today was a great day for the body AND the mind!!
