7.09.09 - 7.11.09: Rest while watching some aMAZing athletes at the CF games.
7.12.09
Morning WOD on the beach with Julian, Mark, Scott and Gerard
(going with Mark's distances on this)
Run .8 Mile
Stretch
Run 225m up sand dune ... in deep sand! Tough!
50 Squats
Run 225m
50 Burpees
Run 225m
50 Sit-ups
Run 225m
50 Push-ups
Run 225m
50 Squats
This was a great WOD and totally killed me! Nothing like doing a WOD while listening to the waves crash. Loved it!!
Fantastic weekend at the games! Those athletes just took things to another level. It was SO inspirational to watch them all! Kudos to the LaLanne Affiliate team! They did fantastic!! They pushed through each and every workout! Congrats Chris, Molly, Joan, Scott and Mark!! Way to represent!! You all rocked it! I know what I'll be focusing and working towards for next year. Can't wait to push myself to the next level!
Walking KB swings - double arm then single arm
KB box squats
Pistols (need work)
KB Anyhows - whoa this was an interesting move. Not too sure I can even describe it but I'll try. In a wide squat stance, while holding one arm straight up with KB, other arm goes down with KB, curl and come back up (while holding the other KB overhead) and alternating sides. That took a whole helluva lot of concentration.
KB Cleans
25 Dislocates
1300m Run
3x
10 Ring Dips (black band)
15 Back Extensions
20 Walking Lunges
WOD
3X5 Push Jerk
75
75
85
85
95 (1, 2-f)
15-12-9
SDLHP (1.5 pood)
Wall Ball 14#
=3:19
huh well the push jerk just wasn't happening too well for me tonight. Got the push ... the jerk not so much. Was just forcing that bar over my head. I know if I get the movement down I can definitely do more weight. I felt like my long arms were a slight disadvantage but not sure anyone else was buying that. It was good to be teamed with Kelly to push me harder (and Joan cheering behind me). I'm usually solo on these strength WODs so I don't think I am always pushing myself to my limit.
A little slow on that last WOD but I did it as Rx so I was happy with that.
WOD
"Daniel"
50 Pullups
400m Run
21 Thrusters 55#
800m Run
21 Thrusters 55#
400m Run
50 Pullups
28:10
Can't believe I didn't do this as Rx. Shame on me. I set up the 55# thinking that's as heavy as I can handle because I remember the WOD at the BBQ was killing me with the 55# Thrusters (not to mention I wasn't feeling super bueno today). Well they were WAY too easy. I should have switched it out right then and there but I didn't feel like stopping. Next time.
Warm up
1000M Row
3x
10 GHD back extensions
10 Wall squats
10 Hollow rocks
Farmers walk - 400m (2 - 1pood KB)
WOD
21-15-9
KBS - 1 Pood
Lateral Burpees
= 8:20
Pull-up ladder = 8
Been having some endurance issues lately. Thinkin it might be the diet? or maybe I'm just not pushing myself hard enough?? Not sure but would like to figure it out.
Nancy Prelims
5 Rounds
400m Run
15 OHS (45#)
15:5?
Fun doing the prelims at Kezar. I was really hoping I could do the 65# but just couldn't get it done. I did a few practice and although was able to do it for the most part, I was really struggling getting low enough and it felt REALLY heavy. I was afraid of hurting myself so I opted for the 45#.
Warm-Up
Handstand Practice - Going to focus on free standing and 1 armed handstands. I can hold the free standing one for a few seconds but not too long.
Rope work (LOVE the ropes although my leg is not so loving the rope burn!) - 3X up. I can get up and down the rope really easily using my legs because of trapeze. Need to focus on no legs from here on out.
WOD
400m Run
50 Push ups
400m Run
50 Sit ups
400m Run
50 Squats
400m Run
50 Pull ups
Time = 24:10
Everything felt really good today except push-ups. Very strange because that's usually my strongest exercise. Took FOREVER to get 50 down. Had the same issue the other night with the tabata PUs. Kipping is feeling pretty good but need to be able to string together more then 3 at a time.
WOD
1X7 Max Back Squats
105
115
135 (pr)
155 (pr)
165 (f)
165 (pr)
170 (pr)
Cool Down
1300m run
15-9-6
Ring dips (black band)
Burpees
Time - 4:38
Great workout! Love the back squats! I think it's because it's one of the movements where I can do a lot of weight. I was reminded tonight how mental all this can be though. When I did 165# the first time I was told that I probably shouldn't try it because I had a tough time with 155# ... and he was right ... I failed (person shall remain nameless as I know he didn't mean to mess up my mental game ). The next time Mark came by and said that I can do it and a few other choice pumping me up words ...and I did it! Then I thought I had to just try 170# to see if I could do that. Scott and Mark on either side spotting me and both of them cheering me on and I got it! Thanks guys! As usual always supportive! Can't believe what a difference the mental game can make. Huge PR as my last PR was 125#!!! Good times.
I haven't looked back to see what my baseline was but I know it was in the higher 6s and it was using the green or purple band. LOVE seeing progress!! Felt awesome!
Thrusters 3X5
65
70
75
80
85 (f)
Tabata burpees - 44
800m "cool down" run
85# was my goal so a little disappointed I couldn't even get 1 of them but at the same time, I know OH stuff is my weakest movement so I'm actually a little surprised I was even able to do 80 ... especially after this weekend doing 55# and that felt really hard. Hopefully this will help me get to 65# for the OHS for Nancy.
). The next time Mark came by and said that I can do it and a few other choice pumping me up words ...and I did it! Then I thought I had to just try 170# to see if I could do that. Scott and Mark on either side spotting me and both of them cheering me on and I got it! Thanks guys! As usual always supportive! Can't believe what a difference the mental game can make. Huge PR as my last PR was 125#!!! Good times.
