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...
Thursday, February 14, 2013
Tuesday, February 12, 2013
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.
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.
Sunday, February 10, 2013
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!
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!
Sunday, February 3, 2013
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.
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.
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