free
breast
back
free
( can't do IM cuz I still don't have the mobility in my shoulders)
Strength:
500m
pull w/ buoy
WOD:
500m
free
500m
breast / back
1000m
free
warm-down:
200m
breast (3 kicks per breath)
Felt really good to be back in the water. I was a lot stronger and faster than I thought i would be. I am a water baby. Need to work on my breathing and kick turns. Also figured out how my neck got so stressed, back in the day. Old habits die hard. Gonna attempt to swim once a week. Love it
3 rounds
200m run
20 DUs
Getting better at the DU's
Stretching- OMG I parts of my shoulders are wicked tight!
Tabata Abmat Situps - 8ish reps per
WOD:
AMRAP 15 minutes
5 pullups
10 KB swings (1/2 then went up to 1 pood)
15 air squat box jumps
Rounds: 6 and 5 pullups
Okay, so I loved this workout (Thursday). It was great. Wednesday I was late for the 5:30 class so the gym peeps agreed that it was okay for me to join in the masters class. I was nervous, but excited. The class for me was tough (the team work communication was not clear to me) I was also feeling clumsy. Basically I am grateful for the experience because at this point I am a student and not a master, and I am totally okay with that in fact I love being teachable. Thursday's workout was so much more fun being a student. I'd like to thank Natalie for being a teacher and always pushing me to improve. Thank You! I can't wait to learn more
Run 400
3 rounds
6 Front Squats
10 K2E
Row 500
3 rounds
6 Push Press
10 toes to bar
Run 400
3 rounds
6 Thruster
10 K2E
Time: like 20 min
Had to modify the K2E to ab mat sit-ups, shoulder felt burnt out after the first set. Kept weight super light. Kinda bummed about modifying. Good class and good workout. Thanks Sarah!!
100 pushups for time
50: 1:55
100: 6:05 took a really long break between sets of fifty
Thanks to exercise Dr. Lord gave me to do i can rock a pushups! Feels good!
Back Squat 5x5
115lbs
Finisher: 21-15-9
Back Thrusters (modified did regular thrusters) 35lbs I can defiantly do heavier weight, gonna start going up slowly.
Wall Ball Burpees (8lbs) These sucked but I think I love any kind of burpee
Time: 10:23
Dynamic stretching
Thanks Natalie for the "bad Pigeon" its a good one.
Ab Mat Situps
100 in 5:30
got to about 150 in 10 min
Finisher
15 minute AMRAP
C&J 45lbs
3x burpees on the minute every minute
Total: 47 C&J's
I like anything with burpees, this was tough but a good one I think my two favorite movemnets are burpees and thursters because it requires you to use your whole body and burns off hella energy.
So happy to go up 10 lbs in weight finnally! 35lbs feels so wimppy.
9/7/10
3:15 pm treatment with Dr. Dan Lord
Dr. Dan Lord did a sweet tape job on my neck. Felt no pressure doing back squats. Thank you Dr. Dan, you are the best!
Strength:
Back Squats: 3x5
5 x 75lbs
5 x 95lbs
5 x 105lbs
105lbs is feeling good, time to step it up in weight.
Finisher:
"Baby" Jackson: 8 movements 30 Reps
Thrusters 35lbs
Box Jumps 20"
SDHP 35lbs
Burpees
Power Snatch 35lbs.... these took the most energy for me.
Double Unders
OHS 35lbs.... first time in over a month, felt great no, pain no numbness.
Wall Ball 8lbs
Time:
19:41
This kicked my butt and I didn't feel so good after, could smell someones chocolate protein powder and wanted to barf. Can't wait to go up in weight, 35lbs is totally manageable.
8/30/10
4 rounds
400 meter sand bag sprint
1 minute rest between rounds
I really surprised myself, did the first two runs with about 50lbs, them the last two with about half the weight
Strength:
HSPU
I didn't count how many I did.... I love handstands they make me happy!
AMRAP in 20 min.
3 HSPU (1 Ab mats)
4 Chest to Bar
5 KTE....... modified GHD's
Total: 15 rounds + 3 HSPU and 4 chest to bars.
The GHD's felt awful after running 4x400m. I really liked the sandbag run, a good challenge
Congratulations Maribel and Chris!! Maribel wins for toughest, most courageous WOD.
Taking a week off lifting to let my shoulder heal..... this is hard. Running and walking the city a LOT......Dogs named Bear are not good running partners.... his legs are too short and he's so cute people want to pet him.
Warm Up:
3 rds
10 Push Ups
20 kettlebell Swings 20lbs ( big class used a dumbell)
30 Squats
Push Jerk
45lbs 3x this hurt my shoulder
Back Squat
5x5
PR: 110lbs
WOD modified
AMRAP in 20 minutes
5 GHD
10 pull ups
15 box jumps 24inch box
TOTAL FAIL on Round 4 my shoulder was killing me to even do box jumps (landing hurt). Left the gym a bit frustrated. Time to lay off my shoulder completly and stick to legs, back , and abs for a while.
Jackhammer!!!!
150 Thrusters 35LBS
Time: 14:28
Per Dr. Dan's request I'm staying light on the weight and practicing form. Did 1min intervals to keep consistancy.
