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....
Tuesday, January 29, 2013
Monday, January 28, 2013
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.
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.
Tuesday, January 22, 2013
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?
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?
Monday, January 21, 2013
WOD 1/21/13
A.1 Lunges- 5 on each leg x 5: 53.63.68.73.83- light- I have PTSD
A.2 strict pull up, 5 x 60 sec. amrap, rest 90 seconds 11.12.11.11.9 (didn't have it for the last set)
B. Reverse Hyper, 3 x 12 @ 50% of BS - rest 60 seconds. This was tough I put 10 # on the first set then 15 for the last 2 sets
C. Ski erg - 20 sec. AFAP - rest 1:40 x 5: 3 cal.3.4.4.4
A.2 strict pull up, 5 x 60 sec. amrap, rest 90 seconds 11.12.11.11.9 (didn't have it for the last set)
B. Reverse Hyper, 3 x 12 @ 50% of BS - rest 60 seconds. This was tough I put 10 # on the first set then 15 for the last 2 sets
C. Ski erg - 20 sec. AFAP - rest 1:40 x 5: 3 cal.3.4.4.4
WODS 1/14/13-1/20/13
Mon 1/14/13
30 Min AMRAP
30 Cal AD
20 push ups- tough- not very good at these
10 pull ups- unbroken every round
5 dips- had to use parallel bars
3 rounds + AD + 12 Push Ups
Tues 1/15/13
2K row @ 85% - rest 5 minutes- x 3
9:08/9:07/9:13
Wed 1/16/13
It was snowing in the a.m. so I did a 4 mile walk on my treadmill
Thurs 1/17/13
A. SL DB dl, 3 x 8/side, rest 90 sec. bt. legs.
10#/12#/20#- I know ridiculously light but I have PTSD after hurting myself again
+ 30/20/10 cal on AD (work to rest is 1:3) -rest 5 minutes- x 3
1:40/1:00/:20. 1:20/:45/:25. 1:40/:50/:21- tough
Fri 1/18/13- REST
Sat 1/19/13
20 minute amrap of 10 box jumps to 15" w/ step down, 3 pull ups, 10 wall balls @ 10#, 200m run
I did a RIDICULOUS version of this at home- low intensity:
10 Box Jumps 8"
3 pull ups
10 squats with a 10# weight, I threw the weight in the air at the top like it was a wall ball
1 min on my antique style stair stepper
7 rounds + box jumps + pull ups+ "wall ball"
Sun 1/20/13
45 min ez run
30 Min AMRAP
30 Cal AD
20 push ups- tough- not very good at these
10 pull ups- unbroken every round
5 dips- had to use parallel bars
3 rounds + AD + 12 Push Ups
Tues 1/15/13
2K row @ 85% - rest 5 minutes- x 3
9:08/9:07/9:13
Wed 1/16/13
It was snowing in the a.m. so I did a 4 mile walk on my treadmill
Thurs 1/17/13
A. SL DB dl, 3 x 8/side, rest 90 sec. bt. legs.
10#/12#/20#- I know ridiculously light but I have PTSD after hurting myself again
+ 30/20/10 cal on AD (work to rest is 1:3) -rest 5 minutes- x 3
1:40/1:00/:20. 1:20/:45/:25. 1:40/:50/:21- tough
Fri 1/18/13- REST
Sat 1/19/13
20 minute amrap of 10 box jumps to 15" w/ step down, 3 pull ups, 10 wall balls @ 10#, 200m run
I did a RIDICULOUS version of this at home- low intensity:
10 Box Jumps 8"
3 pull ups
10 squats with a 10# weight, I threw the weight in the air at the top like it was a wall ball
1 min on my antique style stair stepper
7 rounds + box jumps + pull ups+ "wall ball"
Sun 1/20/13
45 min ez run
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