WODS

Wed 2/13/13
REST

Thurs 2/14/13
 a.m.
20 minute amrap of 500m row, 50 meter farmers carry @ 55# per hand, 20 K2E

2 rounds +row+farmers carry + 7 K2E
I really suck at K2E and it bothered my shoulder

p.m.
400 meter run @ 80% - rest 2 minutes - x 10 sets - rest 8 minutes after set 5 -
Did this on on my treadmill- sweating like a mother, can't believe it was only 2.5 miles

Leaving in a few hours Griswold style.  I will be in touch and blogging throughout my trip!  Got some exercises from a couple of the physical therapists at work so that I can work on my shoulder...

2/11, 2/12

Mon 2/11/13
A.  Back Squat, 3.2.1, rest 2 minutes. 95/115/135
B.  feet elevated horizantel rope row, 5 x 10-12, 2021, rest 2 minutes: Did 12 reps every set but it took me 3 or 4 sets to get it done it looked like : 6/3/3 by the end it was 5/3/3/1
C.  GHD sit ups, 3 x 30, rest 2 minutes: got kind of nauseous doing these, but my abs are totally sore today (Tues) and I am loving it!

Tues 2/12/13
AD - 40 sec. AFAP - rest 3 minutes- x 8 sets
at set #5 and beyond I slowed down.  17 calories was my best, it went down to 11 or something like that

Shoulder bugging me.  I honestly think that it is because of the fruit and starchy carbs (either sweet potato or butternut squash).  Before I starting adding those in it was not bothering me, now it started up again.  I am going to cut those foods out and see how it feels.

WODS 2/4-2/10/13

Mon 2/4
A. DB Angled lunge steps 3x20, rest 2 min: 20 lbs each set
B1 Revers Hyper 3x12-15, rest 2 min: 20#/15 reps. 25/15.30/15
B2 FLR on rings, 3 x 75 sec, rest 2 min: unbroken every time
C Paused drop clean 3x3, rest 60 sec: 45#- felt really awkward
8 min AMRAP
strict pull ups top of every minute do 5 OHS 55#
36 pull ups- balance still feels off on the OHS but I loved this little AMRAP

Felt much stronger today, getting my confidence back

Tues 2/5
A. DB single leg DL 3x8/leg, rest 60 sec bet legs: 20#.25.30
B. Front Foot Elevated Split Squat 3x5/leg, rest 60 sec bet legs: 95.100.105 (tough!)
C Split Jerk 5x3, rest 2 min 75.80.85.85.95- have not done these in a while, I don't think I am very good at these
10 KB Swings 55#, 10 squat thrusts, 10 KB sw, 10 sq th, 10 KB sw, 10 sq th 30 cal on AD
5:49- kept moving the whole time but I know I was slow

Wed 2/6 REST

Thurs 2/7 REST

Fri 2/8- walked/ran on treadmill for 30 min

Sat 2/9
45 minute run on the treadmill- did between 4 and 5 miles, then I walked for another 35 minutes 6 miles total

Sun 2/10- Did this WOD at home
A. Snatch from pocket position and vertical torso 1.1.1, rest 2 min: 55.65.70
B: Clean 3.2.1, rest 2 min: 70 (too light). 90. 100
C. CG chest press 5x5 52x0, rest 90 sec- used universal machine: 60.70.80.80.80 This was heavy using the machine, but I know I can bench more than this
D. 100 hollow rocks- fun; good times

I have been having a lot of trouble getting my ass out of bed at 4:45 a.m. this winter.  I honestly don't know how you did it for so many years!  I know it is negatively impacting my strength AND my mood.  I have no other excuse other than it is cold and dark and I guess I am a little lazy- plus you know I have a hard time getting to bed early.  ANY WHOO- I am committing to doing a better job keeping this blog updated!

WODS 1/28/13-2/3/13

Mon 1/28
A.  back rack reverse lunge step, 4 x 10, rest 90 seconds.  75#.80.90.95
B.  Reverse hyper, 3 x 10, rest 90 seconds.  15.20.25
15 minute amrap - 10 pull ups, 10 walking lunge steps, 50 double unders
6 rounds + 8 Pull Ups
Still keeping it light for my back but feeling better

Tues 1/29
A.  SL RDL, 3 x 8/leg, rest 60 seconds bt. legs.   50# each set- these are REALLY hard for me!
B.  DB bulgarian split squat, 3 x 8-10/leg, rest 60 seconds between legs.  12/8.12/10.20/8- 12# was too light
C.  lying super slider leg curl - 4 x 10, rest 45 seconds. 
 For time: 50 cal on ski erg, 50 cal on aD, 500m row 13:22

Sat 2/2
 A.  Snatch - off blocks @ knee - 2.2.2, rest 2 minutes (keep light and pull under the bar),  45# bar
B.  2 position clean (top of knee + ground) x 3 sets. 75.95.105
C.  Strict shoulder press, 5 x 2-3 + 20 sec. hold OH on last rep.  75/2.75/2.75/2.80/2.80/2
D.  1 minute amrap wall walks - rest 1 minute x 3- Oh this was BAD 2.2.2- really it was 1 1/2 because I could not get anywhere near the wall on that 2nd one

Sun 2/3
5 mile run- on the treadmill, at mile 4.2 my left knee started hurting pretty bad so I had to walk/run the rest of the way, it took me about 1 hour 9 minutes

I did skip one WOD this week it was a 1 mile run x 3 .  I just have a hard time getting to the gym at 5:30 am in the winter, and that is my only option on days when I work.  Also struggled with insomnia this week.   Lack of sleep negatively impacts everything in my life.

WOD 1/29/13

A. SL RDL 3x 8/ leg rest 60 sec bet legs 50.50.50- why are these so hard for me?
B: DB Bulgarian Split Squat 3 x 8-10/leg rest 60 sec bet legs 12#/8. 12/10. 20/8
C: Lying Super Slider Leg Curl 4 x 10 rest 45 sec
For Time
50 cal ski erg- surprisingly tough on the arms
50 Cal AD
500 meter row
13:22

I feel so much better when I take the time to do mobility work.  It takes a long time though and I struggle with patience (hence the title of the blog).  It is not so much that I need to warm up it is that I need to loosen up.

I have been getting into some bad habits again, namely eating nuts/nut nutters, drinking diet soda and chewing sugarless gum.  All cause me to have cravings and are not good for me, but the insanity of it all is that I keep going back them, especially nuts, it's as if I think I will magically be able to eat them without bingeing on a whole bag.  It's not going to happen.  Too much fruit too, I went from not eating it at all to overeating it now.  I am a person of extremes, there are no shades of grey with me....

WODS 1/26/13 & 1/28/13

Sat 1/26/13
5 RFT
10 OHS 55#
10 Pull Ups
10 DB Thrusters 20#
10 K2E
21:22

When I looked at this I thought it would be easy, but I struggled through it.  I am really bad at K2E.  The next day my back and shoulder were not happy.  I had to take Aleve, I know that it is not a good thing but it works so well for me!

Mon 1/28/13
A.  back rack reverse lunge step, 4 x 10, rest 90 seconds.  75.85.90.95
B.  Reverse hyper, 3 x 10, rest 90 seconds. 15.20.25
+ 15 minute amrap - 10 pull ups, 10 walking lunge steps, 50 double unders
6 rounds + 8 pull ups the pull ups took me longer because I wanted to work on my butterflies
my hands are ripped to shreds

Not feeling like myself, I only trained 3 days last week, that is UNHEARD of for me!  I have been having trouble sleeping again and the winter really kicks my ass when it is 5am and f-in freezing and dark outside.  I feel like I just need to get to Spring and I will be more motivated.

WOD 1/22/13 and Goals for This Year

A.  SL RDL - 4 x 6-8/side, rest 60 seconds.  45/8. 50/8. 50/8. 50/8- my balance is so off, these were really tough for me, and I am so frustrated
B.  Power clean -off high blocks- 2.2.2.2, rest 2 minutes. Used 2 15" boxes because the high blocks were WAY too high  95.95.95.95
C.  20 wall walks.- this probably took me 40 minutes

Cleans felt okay on my back, but I was nervous to go heavier.  I feel like I am going backward instead of forward.  Especially when I did the wall walks.  It was one at a time with about a minute rest in between.  The good thing is that I got pretty much right up against the wall on most of them.

GOALS for 2013
1. I plan on running an 8K on March 17 (St Pat's Day), hopefully we have enough time to train for this because I don't think I could do that distance right now without hip and knee pain.

2. For this year, I would love to get to the point where I am able to do the competition WODS- is that way out of reach for me?  I know that I am nowhere near that right now, but I am the person who loves to fly under the radar and am afraid to try new things and really get out of my comfort zone (I think you probably figured that out by now).  It is part of my personality that bothers me

3. Muscle up?
4. Strength vs. gymnastics

Thoughts?