3 Rounds For Time
5 Muscle Ups/10 Chest To Bar
10 Squat Cleans (135/95)
20 Box Jumps (24/20)
Results -
9:31
I guess the best way to describe this was that it wasn't too difficult. We did cover muscle ups, the different parts that make up the movement, but I did C2B for the workout. Green band. Squat cleans I only put 50 on the bar so that it was doable, but slightly challenging. I tried to do as much box jumps as I could, but they were mostly step ups.
Regardless I was an out of breath, sweaty mess at the end.
And I went for a ride after. Nuts, I tell you. But I need to log the miles for the fall rides.
Rotating Banner Images
Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts
Thursday, July 02, 2015
Wednesday, July 01, 2015
Monday and Tuesday Workouts
Monday -
For Time
1000m Row
-Right Into-
21-15-9
KB Swings (53/35)
Over Head Squats (95/65)
Results -
12:05
To be honest, I really didn't want to work out Monday. I got home and felt sick. But I forced myself anyways and felt much better afterwards (and exhausted as heck). I signed up for the last class of the day. Smaller group, should consider changing up my work out times.
Even though it was for time, I really didn't want push myself too hard at the beginning. So it was a steady row, until the last 200 meters when I tried to finish quickly. I think I finished at about the four minute mark.
The coach suggested we go straight into the KB swings (American style, which is just about over head) and then take a five second break before starting the OHS. Because I was anticipating muscle fatigue, I went light with the kettle bell - 25 lbs. I had 50 lbs on the bar, so slightly light. KB swings, weren't a problem, but those OHS definitely were. Even with a break before starting, I would be able to get two or three before dropping the bar. Tiiiiiiiiired. But I finished, and wasn't the last one. Second to last, but whatever.
Tuesday -
Snatch
6 Sets x 1 Rep
@85-90% 1 RM Snatch
EMOM x 10 Min
5 Dead Lifts @ 50-60% of 1 RM
10-15 Double Unders/20-30 Singles
Results -
Thankfully, an easier day. This was day two of snatches, as I used the snatch to get the bar up for the OHS the day before. Nothing too bad here - three sets @ 45 lbs and three sets @ 50 lbs. Used the wrist straps at the gym, need to look around the house for mine.
Honestly, I don't remember what my 1 RM for the dead lift is, but maybe 160 so I threw on what I thought was 80 lbs (turns out it was 95... I don't know the color coding on the bars!). Doable. I ended up doing singles since my double unders are... non-existant. Oh well, let me take that back. They exist... on my forearms. I have welts from where the rope kept hitting me. One of the coaches offered some advice, but I guess I have to keep trying, welts and all. Every now and then I get it - the longest I've gone is ten DUs in a row. Then I hit my ankle. Oh well.
Did I say it was easier earlier? Yeah well, easy yet exhausting.
But I still managed to get a ride in right after this.
Yep. Crazy.
For Time
1000m Row
-Right Into-
21-15-9
KB Swings (53/35)
Over Head Squats (95/65)
Results -
12:05
To be honest, I really didn't want to work out Monday. I got home and felt sick. But I forced myself anyways and felt much better afterwards (and exhausted as heck). I signed up for the last class of the day. Smaller group, should consider changing up my work out times.
Even though it was for time, I really didn't want push myself too hard at the beginning. So it was a steady row, until the last 200 meters when I tried to finish quickly. I think I finished at about the four minute mark.
The coach suggested we go straight into the KB swings (American style, which is just about over head) and then take a five second break before starting the OHS. Because I was anticipating muscle fatigue, I went light with the kettle bell - 25 lbs. I had 50 lbs on the bar, so slightly light. KB swings, weren't a problem, but those OHS definitely were. Even with a break before starting, I would be able to get two or three before dropping the bar. Tiiiiiiiiired. But I finished, and wasn't the last one. Second to last, but whatever.
Tuesday -
Snatch
6 Sets x 1 Rep
@85-90% 1 RM Snatch
EMOM x 10 Min
5 Dead Lifts @ 50-60% of 1 RM
10-15 Double Unders/20-30 Singles
Results -
Thankfully, an easier day. This was day two of snatches, as I used the snatch to get the bar up for the OHS the day before. Nothing too bad here - three sets @ 45 lbs and three sets @ 50 lbs. Used the wrist straps at the gym, need to look around the house for mine.
Honestly, I don't remember what my 1 RM for the dead lift is, but maybe 160 so I threw on what I thought was 80 lbs (turns out it was 95... I don't know the color coding on the bars!). Doable. I ended up doing singles since my double unders are... non-existant. Oh well, let me take that back. They exist... on my forearms. I have welts from where the rope kept hitting me. One of the coaches offered some advice, but I guess I have to keep trying, welts and all. Every now and then I get it - the longest I've gone is ten DUs in a row. Then I hit my ankle. Oh well.
Did I say it was easier earlier? Yeah well, easy yet exhausting.
But I still managed to get a ride in right after this.
Yep. Crazy.
Friday, June 26, 2015
Thursday and Friday Workouts
Does anyone care about these? Whatever, I do.
Thursday
Sumo Dead Lift
5 sets x 3 reps
(build to a heavy set of 3)
5 min AMRAP
Unbroken sets of 2-5 toes to bar
proceeding into
EMOM x 5 minutes
10 wall balls (20/14)
Results -
I signed up for the noon class, which is a 30-ish minute class. And even though it was half time, still did the full workout. I maxed the dead lift at 130. Different than the regular DL, but a bit easier. Probably because I had better form, or because it was only three reps at a time. Anyways, I am sure I did more than five sets. Although now that I'm writing this, my back hurts a bit. Just a bit.
Oh... T2B. I can only get one or two of those, and that's with a reasonable break between attempts. I have minimal core strength, so I did knee tuck/knee to chest dealies. Sets of 4, ended up doing 20 rounds. I think I need to invest in one of these to save my hands. Yes, calluses are cool and all, but I don't want to tear them up.
Wall balls. I went with a 10lb ball. Should I have gone heavier? Sure, but I was anticipating I would be exhausted at that point. And that was the case, so I planned that out correctly. Anyways, even with the lighter weight I was trying to catch my breath before the next round started. I've been good and staying hydrated, but it didn't feel like that at the time.
Friday
4 minutes on/2 minutes off x 4 sets
AMRAP of:
4 ground to overhead (135/95)
4 burpee box jumps
4 chest to bar
Results -
Round 1 - 3 + 3
Round 2 - 3 + 5
Round 3 - 3 + 4
Round 4 - 3 + 3
What I'm used to with ground to overhead was with the bumper plates. For this workout, it was the clean and jerk. Because it was an AMRAP, I stayed conservative and lifted 50 lbs. It was awkward at first, but once I got a rhythm going I didn't think too much about it. The burpee box jumps I started off strong, but by the second round I reverted to box step ups. As for pull ups, I still do band assisted ones. No shame, still have a ways to go with my upper body strength.
Thursday
Sumo Dead Lift
5 sets x 3 reps
(build to a heavy set of 3)
5 min AMRAP
Unbroken sets of 2-5 toes to bar
proceeding into
EMOM x 5 minutes
10 wall balls (20/14)
Results -
I signed up for the noon class, which is a 30-ish minute class. And even though it was half time, still did the full workout. I maxed the dead lift at 130. Different than the regular DL, but a bit easier. Probably because I had better form, or because it was only three reps at a time. Anyways, I am sure I did more than five sets. Although now that I'm writing this, my back hurts a bit. Just a bit.
Oh... T2B. I can only get one or two of those, and that's with a reasonable break between attempts. I have minimal core strength, so I did knee tuck/knee to chest dealies. Sets of 4, ended up doing 20 rounds. I think I need to invest in one of these to save my hands. Yes, calluses are cool and all, but I don't want to tear them up.
Wall balls. I went with a 10lb ball. Should I have gone heavier? Sure, but I was anticipating I would be exhausted at that point. And that was the case, so I planned that out correctly. Anyways, even with the lighter weight I was trying to catch my breath before the next round started. I've been good and staying hydrated, but it didn't feel like that at the time.
Friday
4 minutes on/2 minutes off x 4 sets
AMRAP of:
4 ground to overhead (135/95)
4 burpee box jumps
4 chest to bar
Results -
Round 1 - 3 + 3
Round 2 - 3 + 5
Round 3 - 3 + 4
Round 4 - 3 + 3
What I'm used to with ground to overhead was with the bumper plates. For this workout, it was the clean and jerk. Because it was an AMRAP, I stayed conservative and lifted 50 lbs. It was awkward at first, but once I got a rhythm going I didn't think too much about it. The burpee box jumps I started off strong, but by the second round I reverted to box step ups. As for pull ups, I still do band assisted ones. No shame, still have a ways to go with my upper body strength.
Monday, June 15, 2015
Monday Workout
Skill - Push Press
15 minutes to build up to a 3 rep max push press (compare to 5/4)
WOD
For time (10 minute cap)
21 - 15 - 9
Hang Power Clean
Lateral Burpees Over The Bar
Rx - (95/65)
Scaled - (65/35)
(Compare to 5/4)
Results
So this was the workout that was used for the clean eating challenge. That ended, right? I have no idea, and honestly I don't feel like they really checked to see if the people who participated (and dropped ten bucks) were going by the guidelines.
Bleh. I guess I should have been to that FAQ meeting. Or actually talk more to people I work out with.
Compared to my 5/4 results (which I actually did on 5/7 because I don't workout on Fridays) I improved a bit. I bumped it up from 75 lbs to 80 on the push press. I also increased my weight on the hang power clean from 35 to 45. I finished that in under six minutes. The first time was probably just over seven.
Not to shabby, eh?
I definitely need to work on my wrist strength. I could have probably lifted more but my wrists were not happy... not even with those wrist straps.
15 minutes to build up to a 3 rep max push press (compare to 5/4)
WOD
For time (10 minute cap)
21 - 15 - 9
Hang Power Clean
Lateral Burpees Over The Bar
Rx - (95/65)
Scaled - (65/35)
(Compare to 5/4)
Results
So this was the workout that was used for the clean eating challenge. That ended, right? I have no idea, and honestly I don't feel like they really checked to see if the people who participated (and dropped ten bucks) were going by the guidelines.
Bleh. I guess I should have been to that FAQ meeting. Or actually talk more to people I work out with.
Compared to my 5/4 results (which I actually did on 5/7 because I don't workout on Fridays) I improved a bit. I bumped it up from 75 lbs to 80 on the push press. I also increased my weight on the hang power clean from 35 to 45. I finished that in under six minutes. The first time was probably just over seven.
Not to shabby, eh?
I definitely need to work on my wrist strength. I could have probably lifted more but my wrists were not happy... not even with those wrist straps.
Sunday, May 10, 2015
Thursday Workout (Double Time!!)
Even though I had plenty of other things to do, I decided to get a double workout in.
You read that. Double workout. Back to back. Yes, I dun gon cray cray.
There's something that has to be said about the workout when your usual gym goers are noticeably absent. There was only five of us today. Was it the heat? Humidity? Too much sun?
Warm up:
PVC mobillity
Skill:
Tire flip
WOD
10 minutes at each station, with 2 minutes inbetween
Station #1 - max meters rowing (no stopping)
Station #2 - max height box jump OR max vertical jump
Station #3 - 5 minutes of max 100m farmer carries (45/25)
5 minutes of max 100m tire flips
Results:
Station #1 - 2125m
Station #2 - 29"
Station #3 - 25lb carries
The increasing box jump freaked me out a bit. I wasn't worried about my shins taking a beating, I was more concerned I would fall and break something. Like my neck.
The tire flip is pretty much lifting from the squat position but in forward motion. If it were a stationary down-up thing, my arms would be in hell. I guess they were tractor tires, the ones we used. No idea how much they weighed. And there was no 100m with that thing. My partner and I just flipped it in our spot. In the shade.
After that workout, I took a quick break before diving in and doing the testing WOD for the challenge. Friday is the last day to get them in and I'm not planning on working out tomorrow.
Testing WOD
Strength
20 minutes to do 3 rep max push press
For time (7 minute max)
21-15-9
Hang Power Clean
Lateral burpees over the bar
RX (95/65)
Scaled (65/35)
Results:
Push press @ 75
21-15-9 completed in 7:10
The downside to doing this workout when I did was that I was surround by so many coaches! At their suggestion I went with a lighter weight (35) since it is 45 push presses. But I felt pressured to go faster than comfortable. But that's the thing, right? To go outside of your comfort zone. But there's one thing to step outside of your comfort zone and another to feel like you're going to trip over the bar and smash your face into the floor. I admit, I felt that a few times. But I got through it with what I can only imagine was a decent time.
I'm not sure when the next will be when they re-test this WOD. I'm not sure either about the food thing. I guess I'll just wing it.
You read that. Double workout. Back to back. Yes, I dun gon cray cray.
There's something that has to be said about the workout when your usual gym goers are noticeably absent. There was only five of us today. Was it the heat? Humidity? Too much sun?
Warm up:
PVC mobillity
Skill:
Tire flip
WOD
10 minutes at each station, with 2 minutes inbetween
Station #1 - max meters rowing (no stopping)
Station #2 - max height box jump OR max vertical jump
Station #3 - 5 minutes of max 100m farmer carries (45/25)
5 minutes of max 100m tire flips
Results:
Station #1 - 2125m
Station #2 - 29"
Station #3 - 25lb carries
The increasing box jump freaked me out a bit. I wasn't worried about my shins taking a beating, I was more concerned I would fall and break something. Like my neck.
The tire flip is pretty much lifting from the squat position but in forward motion. If it were a stationary down-up thing, my arms would be in hell. I guess they were tractor tires, the ones we used. No idea how much they weighed. And there was no 100m with that thing. My partner and I just flipped it in our spot. In the shade.
After that workout, I took a quick break before diving in and doing the testing WOD for the challenge. Friday is the last day to get them in and I'm not planning on working out tomorrow.
Testing WOD
Strength
20 minutes to do 3 rep max push press
For time (7 minute max)
21-15-9
Hang Power Clean
Lateral burpees over the bar
RX (95/65)
Scaled (65/35)
Results:
Push press @ 75
21-15-9 completed in 7:10
The downside to doing this workout when I did was that I was surround by so many coaches! At their suggestion I went with a lighter weight (35) since it is 45 push presses. But I felt pressured to go faster than comfortable. But that's the thing, right? To go outside of your comfort zone. But there's one thing to step outside of your comfort zone and another to feel like you're going to trip over the bar and smash your face into the floor. I admit, I felt that a few times. But I got through it with what I can only imagine was a decent time.
I'm not sure when the next will be when they re-test this WOD. I'm not sure either about the food thing. I guess I'll just wing it.
Sunday, May 03, 2015
A Clean Reset Challenge (AKA This Girl Has Gone Crazy) & Sunday Workout
So I may be a little too dramatic about it.
Today is the start of the Clean Eating Challenge at Collar City Crossfit. For the next six weeks I and my fellow crossfitters will be eating according to the paleo guidelines and evaluated on our results on certain exercises - push press, hang power clean, and burpees. Decreases in times gets you points in the strength part of the challenge. As for the nutrition side, meals that follow the guidelines get you zero points, cheat meals are 2. Alcohol (which is forbidden) is a point a drink. So if I really needed a beer in the next six weeks, I just have to rock one of the workouts. Sounds simple, yes?
There are no weigh-ins or picture taking, but I guess I could take one now and then again in six weeks. Body measurements were done, and here are my starting numbers:
Right Arm - 12 1/8 inches
Chest - 32 1/8 inches
Waist - 32 inches
Hips - 42 2/8 inches
Right Thigh - 25 4/8 inches
Bleh.
Eating wise, I've been doing alright today. Drinking seltzer and water, and for food it's just been veggies I'm trying to eat up before I shop for the week. I have copies of Practical Paleo and 21DSD which I can take recipes from. I may purchase another book, but who knows.
Onto today's workout
"Bower"
3 rounds for time
800m run
7 deadlifts @ 95
10 burpee jump ups
14 kettle bell thrusters (7 per arm) @ 10?
20 box jumps/step ups
Results - 32:12
Not too bad for my first hero wod. There was only one other girl doing the workout today so we ran together for the running part. More like jogs with intermittent walking sessions. The coach for this workout suggested I go a little lighter since it was my first one and it made all the difference. I readily admit I should have gone a little heavier on the DLs, but better to err on the lighter side of things. The thrusters weren't bad, but the size of the KB made it difficult to keep close to my body.
Today is the start of the Clean Eating Challenge at Collar City Crossfit. For the next six weeks I and my fellow crossfitters will be eating according to the paleo guidelines and evaluated on our results on certain exercises - push press, hang power clean, and burpees. Decreases in times gets you points in the strength part of the challenge. As for the nutrition side, meals that follow the guidelines get you zero points, cheat meals are 2. Alcohol (which is forbidden) is a point a drink. So if I really needed a beer in the next six weeks, I just have to rock one of the workouts. Sounds simple, yes?
There are no weigh-ins or picture taking, but I guess I could take one now and then again in six weeks. Body measurements were done, and here are my starting numbers:
Right Arm - 12 1/8 inches
Chest - 32 1/8 inches
Waist - 32 inches
Hips - 42 2/8 inches
Right Thigh - 25 4/8 inches
Bleh.
Eating wise, I've been doing alright today. Drinking seltzer and water, and for food it's just been veggies I'm trying to eat up before I shop for the week. I have copies of Practical Paleo and 21DSD which I can take recipes from. I may purchase another book, but who knows.
Onto today's workout
"Bower"
3 rounds for time
800m run
7 deadlifts @ 95
10 burpee jump ups
14 kettle bell thrusters (7 per arm) @ 10?
20 box jumps/step ups
Results - 32:12
Not too bad for my first hero wod. There was only one other girl doing the workout today so we ran together for the running part. More like jogs with intermittent walking sessions. The coach for this workout suggested I go a little lighter since it was my first one and it made all the difference. I readily admit I should have gone a little heavier on the DLs, but better to err on the lighter side of things. The thrusters weren't bad, but the size of the KB made it difficult to keep close to my body.
Saturday, May 02, 2015
Saturday Workout
It's open gym at Collar City on the weekends, so I figured I would sweat it out a bit before I indulge at the Derby Day Chowda Challenge. There was a group doing the Murph; a few in the back just lifting; and a handful of people waiting to do the Soul Crusher. My intention was to get a workout in and be out of there.
Today I picked the Cindy WOD, which is a 20 minute AMRAP (as many rounds as possible) of:
Today I picked the Cindy WOD, which is a 20 minute AMRAP (as many rounds as possible) of:
- 5 pull ups
- 10 push ups
- 15 squats
I was able to do ten rounds... go me! My arms hurt like hell.
In addition to that, I did four rounds of 5 front and back squats - two @ 45 and two @ 65. I had no intention to go heavy, just wanted to work on form. After a quick rest, 200 singles and worked a bit on double unders.
Tomorrow is the start of the clean eating challenge. Wish me luck!
Monday, July 14, 2014
Monday Workout
WOD:
Strength:
Snatch - build to a heavy max set of
1 High Hang Snatch + 1 Full Snatch (power or squat)
*15 Minute Time Cap
For time:
30-20-10
Goblet Squat
KB Swing
Push-up
POST WOD:
Stretch/Foam Roll
Comments:
55 lbs for strength, 7:23 for time
I started with the 35 pound bar but ended up dropping down to 30. After a couple runs without weights, I threw on 30. I've lifted this weight before, but today wasn't my day. It wasn't so much my shoulder... just too much for today. Coach had me throw on 5s and work on proper form. Slowly worked up to 55. I'll have to go in on a Saturday and work on this.
Rest of the workout... not bad, but my arms were like jello afterwards. But hey... I'm going to have awesome arms just in time for the... fall.
Monday, July 07, 2014
Monday Workout
"Helen"
3 Rounds for Time
400 Meter Run
21 Kettlebell Swings
12 Pull-ups
Post WOD:
In teams of 2 or 3, row 2000 meters. While one team member works, the others do a plank hold.
Comments
Result - 12:02
I think I would have done better if it wasn't so muggy. It was stifling outside... Even worse inside. I thought I drank enough water during the day, but by workout time I was having headaches. A guy from my Elements class was just finishing his workout. "It's all cardio," he said. When I mentioned how hot is was inside, he replied, "it gets worse when you come back in for the run."
Oy.
As for the running. I didn't like it before, and I certainly don't like it anymore now. Sure, I'd force myself to go for "runs" to get ready for 5k's, but that was it. I wasn't doing weights. There were a couple flashes of lightning, so definitely hell no to running. The other options were not any better - 50 double unders; 500 meter row; and I think 24" box jump overs. I picked rowing, which I thought would be the easiest of the options.
Yeah, no. Rowing lasted one round. I sucked it up and ran the rest. The rain by that point was pretty light and slightly refreshing. Used a 25lb kettlebell and for the most part had no problems there, but I do need to work on my form. Pull-ups I used the green and blue bands, and no problems there.
Post WOD. Rowing. Another reason why I stopped rowing at round one. 2000 meters, split between three people. Each stint was about 250 meters, while the rest of the team had to do planks. Not bad, but I need to work more on it.
Subscribe to:
Posts (Atom)