12/30/2013

FINALLY!  I complete Week 3: Day 1 of the 100 push up app unbroken

10,12,7,7,9

So, three weeks per day from here on out should make this app last a while for me. Ugh.

12/28/2013

Push up app: still week 3: day 1: still breaking second set and last set

10,12,7,7,9

12/26/2013

Push up app: week 3: day 1: 10, 12, 7,7,9

Felt good but not completely unbroken

12/23/2013

Week 3: day 1: push up app: 10, 12, 7, 7, 9

12 and 9 still broken but plank feels much tighter and getting visible chest muscles again

12/21/13

Week 3: Day 1: push up app. Still not unbroken. 10, 12, 7, 7, 9

12/20/2013

Helen

3 rounds

400m run

21 kbs

12 pull ups 

14:11 slowest Helen but so sore from this week happy to make it through

12/19/2013

Warm Up
2x
50' Inchworm
50' Spider Walk
10 - Toe touch to sky
10 - Push Up

For time:
15-12-9
Power Clean 135/95
Ring Dip
Deadlift 225/155
Handstand Push Up

Very sore and tired due to lack of sleep and working out yesterday evening.  16:55  Ring dip negatives.  Handstand pulses (as low as I could go)

12/18/2013

AM Workout

Still on Week 3: Day 1 of the 100 pushups app.  Made it through the second set of 12 unbroken and thought I was homefree but my arms paid me back by failing on the 7 after.  Will repeat yet again.

10, 12, 7,7,9

PM Workout

Warm Up
2x
200' Skip - high knee
10 - Jumping Pull Up
20 - Air Squat
100' Duck Walk

AMRAP 20:
5 Handstand Push-Ups
10 Pistols (alternating)*
15 Pull-Ups

HSPU=pulses on the wall to a plate target

Pistols= left left lowered to a low box and raised unassisted.  Right leg held on to a ring while raising and lowering to box

176 reps total

12/17/2013

Warm Up
2x
Jog 200'
15 - Wallball
100' Spider Walk

PVC Shoulder Mobility

5 rounds for time:

400m Run
Overhead Squats, 15 reps (95#/65#)

17:58
Little disappointed on this one.  65# felt much heavier than I remembered and I felt like I wasn't very flexible or stable but I just have to keep on moving forward and hope it gets better again.

12/16/2013

AM Workout

Warm Up
2x
Jog 300'
100' Mini Broad Jump
100' Squat Hop


5 rounds for time:
Run 400m
30 - Box Jump 24/20
30 - Wallball 20/14

 

Had a lot of fun with this one.  It was 27 degrees this morning and I couldn't feel my hands after the first run.  I subbed step ups for the jumps and finished the last wall ball just as the clock hit 30 minutes.

I rested too much on the runs but did all my step ups and most of my wall balls unbroken.

I kept thinking there was no way I would finish and the another voice in my head would say, "Why don't you shut up and just see what your body will do."  And it worked.

It's the first workout in a long time where I was in that much discomfort and really felt like I pushed myself past something.

I don't know if I'm physically ready to do box jumps again but I wasn't psychologically ready.  And I wasn't going to find out if I was ready on a WOD with 150 of them.  It's still not worth the risk to me.

PM Workout

100 push ups app: Week 3: Day 1: 10, 12, 7,7,9
Still not getting second and last set unbroken.

12/16/2013

Rest Day

The max deadlift has gotten to me and I have to work this evening so I'm going to rest.  My knees probably need it anyway.

12/15/2013

10 min Airdyne warmup
5x500 row intervals. Monitor froze or I would have done 3 more
1.5 mile treadmill run
5 min Airdyne warmup

12/14/2013

Warm Up
3x
10 - Deadlift 95/65
10 - HR Push Up
Jog 200'

Rockbuilt - Deadlift
Rockbuilt - Press
(25 minute cap)

265 deadlift.  Five pounds down from last max but came up easy.

95 press.  Most I've ever pressed.  Could have pressed more with my right arm but the left arm wouldn't cooperate. :)

10 minute AMRAP
50' Sprint
3 - Burpee
6 - Straight Leg Sit Up
9 - Air Squat

subbed pull ups for squats because my knees are really sore.  121 reps

100 push ups app: Week 3: Day 1:  10, 12, 7,7,9

Still not getting this unbroken.  This app will never end.

12/12/2013

Warm Up
3x
Jog 200'
10 - Wallball
10 - Jumping Pull Up w/ underhand grip

Skill
3x7 Overhead Squat 95/65
(15 minute cap)

27-21-15-9
Thruster 95/65
4-3-2-1
Rope Climb 15' (scale 2:1)

14:00 Rx  Used a wallball for a squat target.  If my knees go in it feels like a thousand knives stabbing me. Otherwise, it went well other than just being sore and tired!

12/11/2013

AM Workout
Warm Up
2x
Jog 300'
10 - Toe touch to sky
10 - Jumping Pull Up

20 minutes to find your 1RM Clean.

145 felt easy but started failing on 155.  When I finally dropped enough it shoved me down into a squat and hurt so bad I fell backwards.  Going to have to make more progress on healing my knee first, I think.

Perform 50 burpees to 6'' target as fast as you can.

4:59  No miracles today after all those squats and push ups yesterday

PM Workout
100 pushups app: Week 3: Day 1: 10,12,7,7,9

repeat due to not doing some sets unbroken

12/10/2013

AM Workout





Warm Up
3 rounds of CINDY - slow

Midline
8 minute EMOM - alternating
60 second Plank Hold
60 second Superman Hold

For time:
50-40-30-20-10
Air Squat
HR Push Up
5 - 100' Shuttle Run after each round

23:42  Miserable after the pushups last night

12/09/2013

AM Workout
Had a max front squat day but just did some light box squats

4 rounds for time:
20 - Wallball 20/14
10 - Shoulder to Overhead 115/80
5 - Box Jump 30/24

10:14

step ups instead of box jumps

not sure wall balls were below parallel

stepping up to 24" was little scary but turned out ok.  I could feel pressure on my right knee but no pain.  I think at some point I have to push that range of movement to keep moving forward?  I feel okay taking my time, though.  Better safe than stupid in this case.

PM Workout
100 pushups app: Week 3: Day 1: 10,12,7,7,9

12/08/13

AM Workout

10K row

12/07/2013

AM Workout
10 min airdyne warmup
3 mile treadmill run
30 cal (timer didn't work) airdyne cooldown

AM Workout

Warm Up
2x
Jog 200'
50' Inchworm
50' Walking Lunge
10 - Wallball
10 - Jumping Pull Up

Skill
3 x 5 Hang Squat Clean 95/65

Heavy Training WOD
5 rounds:
30 sec MAX reps Deadlift 315/225
(drop every rep from the top)
30 sec MAX reps Pull Ups
Rest 3 minutes

Scaled deadlift to #205

59 reps total

PM Workout

100 pushups app: 5,7,5,5,8

12/5/2013

AM Workout
3 mile track run

12/04/2013

AM Workout
Warm Up
Jog 300'
2x
50' Squat Hop
50' Short broad jumps
50' Heel to butt

Skill
3 x 5 Overhead Squat 95/65

Got pretty low on OHS but still may be shifting weight to non-injured leg.  Tried to squat and lean on ankles like I used to do when stretching before this and felt like someone stabbed me in the side of the knee.

Training WOD
5 rounds:
30 sec MAX reps Front Squat 135/95
30 sec MAX reps KB Swing 62/44
Rest 2 minutes
then
immediately run 800m

101 reps, 85# standing front rack lunges for squats

PM Workout
100 pushups app: Week 2: Workout 2: 5,6,4,4,7

12/03/2013

AM Workout
Alarm didn't go off for 5am class and couldn't go to 6am because I had to pick up a co-worker.  Evening classes were canceled for Christmas open house so I went to the regular gym.

PM Workout

5 min airdyne warmup
10x500m rowing sprints
5 min airdyne cool down

I don't really understand what's going on with my sprints because my stroke rate is going up, but my split time really isn't.  I feel like I'm doing more work but I don't really have anything to show for it.

The fastest I got in one of the first intervals was 1:39 but I couldn't maintain it past 300 meters.

I don't know if that's a sign that I'm going something wrong or it just means I need to keep working on it and I"ll get faster as I get stronger?

12/02/13

AM Workout

Group Warm Up
Jog 300'
then
2x
10 - Air Squat
10 - Sit Ups
10 - Push Ups
10 - Toe touch to sky

Skill - Squat Clinic - 15 minutes

I'm able to carefully air squat below parallel now

Testing WOD
5 rounds for time:
15 - Toes to Bar
10 - Deadlift 225/155
5 - Handstand Push Up

Most deadlifts sets were unbroken and felt good.  Felt much better getting on the wall but still doing just pulses.  This is something I really want to start working on.  Toes to bar were the worst part just because I have to do an extra kip each time I come down and it takes forever.  They always feel awkward and frustrating and slow.

17:49

PM Workout

100 push ups app: Week 2: Workout 1: 4,6,4,4,6

Felt good until last set--couldn't go past 6

Mobility work

I've been feeling pressure in my thoracic spine again and trying to keep it rolled out.  Using my PT band thingy to stretch my hamstrings and quads.  Trigger point kit on my achilles.  Roller on my hamstrings and quads.  Stretching for my achilles.  Voo doo band on my achilles.  We have double unders and running tomorrow so I feel like I'm going to be doomed to limping for the rest of the week.