Been real tired lately. Fighting off whatever bug has been making my kiddos feel crap. Thought I had it kicked last weekend and then the last few days it's been trying to get into my chest. This doesn't change what needs to get done this week. Got the Occupy Strength comp this Saturday so I need to get a little work in still to stay loose.
Strength
Wednesday
DH Pull Ups 4 x ME UB(BW) = 8-8-7-8
3 Jumps @ 90% Max Height Box Jumps @ 43.5"
- Pretty beat up still from Tuesday's "Barbara".
Thursday
Power Cleans --- drilling to heavy singles
Drilled through positions with PVC and a bar for awhile.
Went to 3 pos. with 135 for a few sets
4 x 2 @ 185, 4 x 1 @ 235, 2 x 1 @ 275
- It's been a few weeks since I did some heavy cleans so I wanted to get some work in to groove my mechanics in before the comp. 275 went pretty easy. I'm hoping to get around 290ish at power on Saturday. We'll see what happens.
WOD
4 x 500m Row ME w/ 3:00 REST
1:34.4@8 PR, 1:43.1@7, 1:41.5@7, 1:43.8@6
- Gotta PR so I can't be to upset about that. I was hoping to be able to hang on a little closer to my first row....maybe high 30s, but just couldn't pull it off. I felt pretty smooth on the rower tonight. Thought I was pulling good, but right around 230-200 left I kept falling off pace. Don't know what was happening, but I gotta figure it out. I kept playing with the damper setting just to see if I could tell the difference as I fatigued. I don't know if it hurt me or helped me.
2.16.2012
2.14.2012
Screwed by the Unknown and Unkowable...
Woke up pretty tired this morning. Had a long day yesterday and the B. Squats took a ton out of me yesterday. Pretty stiff in the shoulders from all the push ups and HSPUs yesterday. I'm still up and ready to go though. Today's WOD was a big surprise and I was pretty anxious about that and seeing how I would do knowing there was a named WOD coming. Plus, with all the crap I gave Fain Train yesterday for skipping out, there is no way I could sleep in today ;)
Got to the gym and took and it nice and slow getting loose. Lots of rolling out the legs and shoulders. Took sometime to stretch the hips and warm up the back on the GHD. Fain was the lucky one to pull the WOD for the day.....
"Barbara"
5 rounds for time of:
20 Pull Ups (UB)(UB)(10-5-5)(12-4-4)(14-3-3)
30 Push Ups (UB)(17-mixed 3s & 4s)(15-mixed 3s & 4s)(15-mixed 3s & 4s)(12-3s rest of the way)
40 Sit Ups (??)
50 Squats (UB)(only 1-3 breaks per round during last 4 rounds)
*3:00 REST b/n rounds*
= 36:05 (24:05 minus Rest time) Rounds were: 3:28, 5:03, 5:49, 6:02, 5:32
- Well, if you saw my workouts from yesterday, you would realize I got screwed by the "unknown & unknowable" this morning. Having the push ups in yesterday's WOD and then choosing to do sit ups in my extra credit work as well really did not help me today.
-Very happy with my pull ups today. Two UB rounds felt good. Wore my wraps so I wouldn't deal with any tearing issues. They fatigue the a little faster (especially since I have smaller hands), but that's okay because I feel much stronger without them when I can't use them (Open WODS).
- Push ups got real tough after the first round. Found a nice groove in the 4th and 5th though.
- I HATE SIT UPS!! I died in the 2nd round. Stomach started cramping real bad after 10, which made it a long 40. Third round wasn't much different. I finally found a pace in the 4th and 5th that kept me moving a little more consistently (15s & 10s).
- I initially thought that these would be the worst movement of the WOD...actually turned out to be the easiest. Never had a problem finding depth. Despite how tight I was beforehand I actually felt very smooth. Took a few stops here and there, quick ones just to catch my breath. Kept a very nice pace and legs never felt horrible.
--Overall, solid effort, but not happy with it. I pushed it pretty hard. Just have to keep fighting through those lactic burns. I have to figure out a way to pace better for more consistent times. Sit ups need to get a lot better. They were easily my slowest movement. There is no way I should be taking this long. Next time, 4:oo average/round is my goal.
Got to the gym and took and it nice and slow getting loose. Lots of rolling out the legs and shoulders. Took sometime to stretch the hips and warm up the back on the GHD. Fain was the lucky one to pull the WOD for the day.....
"Barbara"
5 rounds for time of:
20 Pull Ups (UB)(UB)(10-5-5)(12-4-4)(14-3-3)
30 Push Ups (UB)(17-mixed 3s & 4s)(15-mixed 3s & 4s)(15-mixed 3s & 4s)(12-3s rest of the way)
40 Sit Ups (??)
50 Squats (UB)(only 1-3 breaks per round during last 4 rounds)
*3:00 REST b/n rounds*
= 36:05 (24:05 minus Rest time) Rounds were: 3:28, 5:03, 5:49, 6:02, 5:32
- Well, if you saw my workouts from yesterday, you would realize I got screwed by the "unknown & unknowable" this morning. Having the push ups in yesterday's WOD and then choosing to do sit ups in my extra credit work as well really did not help me today.
-Very happy with my pull ups today. Two UB rounds felt good. Wore my wraps so I wouldn't deal with any tearing issues. They fatigue the a little faster (especially since I have smaller hands), but that's okay because I feel much stronger without them when I can't use them (Open WODS).
- Push ups got real tough after the first round. Found a nice groove in the 4th and 5th though.
- I HATE SIT UPS!! I died in the 2nd round. Stomach started cramping real bad after 10, which made it a long 40. Third round wasn't much different. I finally found a pace in the 4th and 5th that kept me moving a little more consistently (15s & 10s).
- I initially thought that these would be the worst movement of the WOD...actually turned out to be the easiest. Never had a problem finding depth. Despite how tight I was beforehand I actually felt very smooth. Took a few stops here and there, quick ones just to catch my breath. Kept a very nice pace and legs never felt horrible.
--Overall, solid effort, but not happy with it. I pushed it pretty hard. Just have to keep fighting through those lactic burns. I have to figure out a way to pace better for more consistent times. Sit ups need to get a lot better. They were easily my slowest movement. There is no way I should be taking this long. Next time, 4:oo average/round is my goal.
2.13.2012
Rest Periods Are Never Long Enough
Happy Monday baby!! Woke up feeling great today! Got plenty of rest last night. Actually made it to bed before 11p and think I was asleep even by 1115ish. The sickness is finally on it's way out of the house and the kids are back to sleeping through the night...just had to deal with Mya trying to sleep on my side of the bed so she could catch the breeze coming through the crack in the window. Got to the gym on time...might have been a minute or two early even...it's BACK SQUAT DAY FOLKS...SO YOU KNOW I"M EXCITED!!
Strength
Back Squat --- 60%x10x1, 70%x8x1, 75%x6x1, 80%x4x1
bar(10) - 135(10) - 185(5) - 225(5) --- 255(10) - 300(8) - 320(6) - 340(4)
- Focus was initiating with the hips back, big chest, flat back, getting as low as possible, and keeping the knees out while driving out the hole.
- Felt very strong throughout all sets. Everything felt light on the back. The higher rep counts are gonna take some time getting used too. Definitely had to work for some reps in the last two sets. Kept a good pace in all the sets.
- Excited to start this new squat cycle and see where I end up at the end of the next 8 weeks.
WOD
3 rounds of:
:45 Row (cals) [20-15-13] *Damper @ 10 for rds 1&2, 7 for rd 3*
:15 REST
:45 C2D Push Ups [38-24-22]
:15 REST
:45 Lateral Hops [56-47-52]
:15 REST
:45 T2B [13-12-11]
:15 REST
1:00 REST
= 323
- This was a good one. That 15 seconds of rest just disappears as you are walking down the stairs after the row and I swear it never existed whenever I finished my lateral hops. Felt like I turned around to walk to the bar and buzzer blew. I'm getting better at T2B, but I still suck at em. I couldn't find a stinkin' groove in the kip at all. It was terrible. By the third round I found it very difficult to even breath while hanging on the bar because I was so winded. My biggest mistake was moving the damper down to 7 on the last row. I thought this might help since I was getting tired. It did not! All it did actually was slow me down because I was so used to pulling with more resistance that I felt slightly off balance pulling the whole round.
- Good effort...definitely left hurting a bit.
Cash Out
10 TGUs (20k) *alternate arm every rep*
- Needed to work on my shoulder and mid-line some more. Thought about going heavier, but 20k wound up being just right for my shoulder. Gonna continue to work these in after WODs. My shoulder felt great throughout the day afterwards.
Extra Credit (Lunch Time work)
3 rounds of 3:00 running clock
ME UB Strict HSPUs
30 Sit Ups
Rest the remainder of the round
= 10-7-5
- HSPUs were supposed to be the cash out at Prevail this morning, but I chose to do them later at school. My sit ups are super slow so I figured they would be good to toss in there. This was nothing more than just getting in some work on my weaknesses. It did just that.
Strength
Back Squat --- 60%x10x1, 70%x8x1, 75%x6x1, 80%x4x1
bar(10) - 135(10) - 185(5) - 225(5) --- 255(10) - 300(8) - 320(6) - 340(4)
- Focus was initiating with the hips back, big chest, flat back, getting as low as possible, and keeping the knees out while driving out the hole.
- Felt very strong throughout all sets. Everything felt light on the back. The higher rep counts are gonna take some time getting used too. Definitely had to work for some reps in the last two sets. Kept a good pace in all the sets.
- Excited to start this new squat cycle and see where I end up at the end of the next 8 weeks.
WOD
3 rounds of:
:45 Row (cals) [20-15-13] *Damper @ 10 for rds 1&2, 7 for rd 3*
:15 REST
:45 C2D Push Ups [38-24-22]
:15 REST
:45 Lateral Hops [56-47-52]
:15 REST
:45 T2B [13-12-11]
:15 REST
1:00 REST
= 323
- This was a good one. That 15 seconds of rest just disappears as you are walking down the stairs after the row and I swear it never existed whenever I finished my lateral hops. Felt like I turned around to walk to the bar and buzzer blew. I'm getting better at T2B, but I still suck at em. I couldn't find a stinkin' groove in the kip at all. It was terrible. By the third round I found it very difficult to even breath while hanging on the bar because I was so winded. My biggest mistake was moving the damper down to 7 on the last row. I thought this might help since I was getting tired. It did not! All it did actually was slow me down because I was so used to pulling with more resistance that I felt slightly off balance pulling the whole round.
- Good effort...definitely left hurting a bit.
Cash Out
10 TGUs (20k) *alternate arm every rep*
- Needed to work on my shoulder and mid-line some more. Thought about going heavier, but 20k wound up being just right for my shoulder. Gonna continue to work these in after WODs. My shoulder felt great throughout the day afterwards.
Extra Credit (Lunch Time work)
3 rounds of 3:00 running clock
ME UB Strict HSPUs
30 Sit Ups
Rest the remainder of the round
= 10-7-5
- HSPUs were supposed to be the cash out at Prevail this morning, but I chose to do them later at school. My sit ups are super slow so I figured they would be good to toss in there. This was nothing more than just getting in some work on my weaknesses. It did just that.
2.10.2012
Up Again...
Rough night with kids so there was no waking up for DP going on today. Wouldn't be able to make it to Prevail tonight either so I put a little something together during my lunch again to keep me from hanging around in the teacher's lounge (if you didn't know this...it's the worse place to hang out at if you are trying to eat healthy...and YES I love hanging out there most days).
Skill
4 HSPUs OTM for 10:00
4 - 4 - 4 - 4 - 4 - 4(1 kip) - 4(3 kip) - 4(all kip) - 4(all kip) - 4(all kip)
- Been working on better technique for awhile now. Had to take some time off due to the shoulder problems though so it's been awhile.
- Really focusing on strong hollow hold, descending to a tripod position, driving up in a pressing motion (as if under a barbell) to transfer strength. On the kip, keeping that hollow hold through the loading and driving the heels straight up, instead of into the wall.
- Technique seems to be working. Got through the first 5 sets unbroken and felt very strong. Most of the kips felt strong as well. There were a couple I could instantly tell I kicked more into the wall and struggled to lock out. The ones where my position is good on the load and kick is up feel weightless, literally.
- This was a very big confidence booster for me. I tried this back in late Nov. - early Dec. and did 5s, instead of 4s, and struggled badly. I couldn't complete the 5 reps in the minute on any of the last rounds I believe, even with kipping.
Last set of HSPUs...all kips
Skill
4 HSPUs OTM for 10:00
4 - 4 - 4 - 4 - 4 - 4(1 kip) - 4(3 kip) - 4(all kip) - 4(all kip) - 4(all kip)
- Been working on better technique for awhile now. Had to take some time off due to the shoulder problems though so it's been awhile.
- Really focusing on strong hollow hold, descending to a tripod position, driving up in a pressing motion (as if under a barbell) to transfer strength. On the kip, keeping that hollow hold through the loading and driving the heels straight up, instead of into the wall.
- Technique seems to be working. Got through the first 5 sets unbroken and felt very strong. Most of the kips felt strong as well. There were a couple I could instantly tell I kicked more into the wall and struggled to lock out. The ones where my position is good on the load and kick is up feel weightless, literally.
- This was a very big confidence booster for me. I tried this back in late Nov. - early Dec. and did 5s, instead of 4s, and struggled badly. I couldn't complete the 5 reps in the minute on any of the last rounds I believe, even with kipping.
First set of HSPUs...all strict
WOD
4 rounds of:
2 Muscle Ups
30 DUs
= 7:16
- Nothing too crazy here. Second attempt at incorporating MUs into a WOD and finally successful!! I wanted to wear the shoulders out just a bit while still being able to pull off MUs. I did the first two rounds unbroken for both movements. On the third round, I got the first MU and struggled for a while to get the second. Finished third round in 4:52. Really had to work for the last 2 MUs.
- Definitely good progress. Just gotta keep hitting it weekly.
2.09.2012
Oh that's gonna hurt something good
Been battling off a cold for the last few days. Taking a steady diet of dayquil, nyquil, mulit-vitamin, plus two Emergency-Cs a day. Starting to feel better, but it's been a busy week so I've been pretty tired. Had a named WOD on deck today and I really wanted to take a crack at it.
Woke up for the DP and was just wiped. I hit snooze one too many times. Ooopps! Worked out for the best though. My wrist was killing me again when I woke up this morning and that extra 90 minutes of sleep does wonders man, especially when I'm feeling under the weather. Been stretching my wrist like crazy all day and it definitely helped. About midday I was teaching a class and noticed that the pain was completely gone. Couldn't believe it and can't explain it, but it feels great. The shoulder feels great today too...still haven't figured out if the two are related.
Strength
Front Squats 70%(255) x 5 x 5 **50lbs of the 70% are hanging KBs**
bar(8) - 135(8) - 185(5) - 205(5) --- 255 (2:00 REST b/n sets)
- This was rough! Those bells really make you pay if aren't in line the whole way down. The 1st set I was slightly forward and had a hard time finding my heals and the bells were tossing me all over the place. Really had to tighten my core up for the remainder of the set and focus. Almost messed up the 2nd set too. Blew a fart that smelled so bad it was killing me. Got the giggles from it because it was so bad. Had a hard time focusing on the last 3 reps, but made it through. The last 3 sets were very solid and rock bottom.
- Really enjoyed the intensity the hanging bells added this week to the strength work.
WOD
"Elizabeth"
21-15-9
Cleans (squat) 135#
Ring Dips
= 6:55
- Brutal!!
- I was pretty psyched all day to take this one on. Cleans & Ring Dips are both pretty strengths for me. I saw this on the main site last month and wanted to see how I measure up.
- Can't remember exactly, but I think I got to 12-15 cleans before needing to drop the bar. I finished that first round in 5s & 3s after that. Got to the ring dips and did 15-6. Next round of cleans was 3s & singles towards the end. Ring Dips were 6 to start and I can't remember after that. Last 9 cleans were singles at a decent pace. Drop and pick up. Dips were 4 or 5 and then singles.
- The ring dips were gassing. I hit that first 15 and dropped and was like WOW...didn't expect that from ring dips.
- Very happy with how hard I pushed it this evening. Definitely picked up the wrench on this one and gutted out some reps.
Woke up for the DP and was just wiped. I hit snooze one too many times. Ooopps! Worked out for the best though. My wrist was killing me again when I woke up this morning and that extra 90 minutes of sleep does wonders man, especially when I'm feeling under the weather. Been stretching my wrist like crazy all day and it definitely helped. About midday I was teaching a class and noticed that the pain was completely gone. Couldn't believe it and can't explain it, but it feels great. The shoulder feels great today too...still haven't figured out if the two are related.
Strength
Front Squats 70%(255) x 5 x 5 **50lbs of the 70% are hanging KBs**
bar(8) - 135(8) - 185(5) - 205(5) --- 255 (2:00 REST b/n sets)
- This was rough! Those bells really make you pay if aren't in line the whole way down. The 1st set I was slightly forward and had a hard time finding my heals and the bells were tossing me all over the place. Really had to tighten my core up for the remainder of the set and focus. Almost messed up the 2nd set too. Blew a fart that smelled so bad it was killing me. Got the giggles from it because it was so bad. Had a hard time focusing on the last 3 reps, but made it through. The last 3 sets were very solid and rock bottom.
- Really enjoyed the intensity the hanging bells added this week to the strength work.
WOD
"Elizabeth"
21-15-9
Cleans (squat) 135#
Ring Dips
= 6:55
- Brutal!!
- I was pretty psyched all day to take this one on. Cleans & Ring Dips are both pretty strengths for me. I saw this on the main site last month and wanted to see how I measure up.
- Can't remember exactly, but I think I got to 12-15 cleans before needing to drop the bar. I finished that first round in 5s & 3s after that. Got to the ring dips and did 15-6. Next round of cleans was 3s & singles towards the end. Ring Dips were 6 to start and I can't remember after that. Last 9 cleans were singles at a decent pace. Drop and pick up. Dips were 4 or 5 and then singles.
- The ring dips were gassing. I hit that first 15 and dropped and was like WOW...didn't expect that from ring dips.
- Very happy with how hard I pushed it this evening. Definitely picked up the wrench on this one and gutted out some reps.
2.08.2012
Press
Wednesdays are usually my off days, but I was at the gym anyways and I've been in dire need of some OH work so I got some strength work in before I taught the Oly class last night.
Strength
Press
*use 30-50lbs of hanging KBs to fill your 70%
70% (95 + 50=145) x 5 x 5
- On each set the I really had to earn that 4th and 5th rep. Kept the rest time to 2-3 minute range. Focused on a hard drive out of the hole and active shoulders on top stabilizing for a 2 count.
- Felt a few pops in the shoulder during the early reps, but no pain. Shoulder is definitely looser today so that's good. Maybe I'm still breaking through some sticky parts.
- After the 2nd set my shoulder were pretty lit up all over the shoulder and even a little of my traps (probably from the hold on top). Stabilizing for the two count definitely made me work.
Strength
Press
*use 30-50lbs of hanging KBs to fill your 70%
70% (95 + 50=145) x 5 x 5
- On each set the I really had to earn that 4th and 5th rep. Kept the rest time to 2-3 minute range. Focused on a hard drive out of the hole and active shoulders on top stabilizing for a 2 count.
- Felt a few pops in the shoulder during the early reps, but no pain. Shoulder is definitely looser today so that's good. Maybe I'm still breaking through some sticky parts.
- After the 2nd set my shoulder were pretty lit up all over the shoulder and even a little of my traps (probably from the hold on top). Stabilizing for the two count definitely made me work.
2.07.2012
Up and Down, Repeat
Didn't get a whole lot of sleep last night, but I feel pretty good this morning. I think I finally laid down for bed around 11:45ish. My hips and hamstrings are pretty tight today from the back squatting yesterday. Gonna need to roll out a lot in the next two days to get loose again.
Strength
DH Pull Ups 3 x 6-8 **weighted**
-- 7(25#) - 6(25#) - 6(18#)
Strict Ring Dips **weighted**
-- 7(25#) - 6(25#) - 3(18#)3(BW)
**alternate
- My nagging wrist issue is quickly becoming a serious problem. I don't know if it's a nerve problem or tendon/ligament thing, but it's not good. It's been very tender since Sunday's Oly work. It's fairly painful to flex and extend. I'm getting some sharp pains whenever I put pressure on it now as well. Today gripping the bar for pull ups was an issue too. I could not wrap my thumb around the bar and hold on without some moderate pain. It also was extremely difficult to do ring dips today because the pressure being put on my wrist.
- Was not very happy with today's strength.
WOD
10 >>> 1 Box Jumps (24")
1 >>> 10 Ball Slams (30#)
= 3:58
- Felt good today. Adam gave me a little challenge to get the blood pumping and ready for the WOD. Once I passed him it was about how far I could put him behind. Goal was to get sub 4:00 and I barely made it. Jumping was a little rough to start with how stiff I felt. The first set of ten jumps were very choppy and off balance, plus my box was set up to wobble. Moved the box over to start the nine jumps and everything was smooth sailing from there. Hips were really burning on the ball slams.
Cash Out
25 GHD Sit Ups
25 GHD Back Extensions
- still feeling good, but not fully going to floor yet on the sit ups. Focus on squeezing the cheeks during the back extensions to pull me up.
Strength
DH Pull Ups 3 x 6-8 **weighted**
-- 7(25#) - 6(25#) - 6(18#)
Strict Ring Dips **weighted**
-- 7(25#) - 6(25#) - 3(18#)3(BW)
**alternate
- My nagging wrist issue is quickly becoming a serious problem. I don't know if it's a nerve problem or tendon/ligament thing, but it's not good. It's been very tender since Sunday's Oly work. It's fairly painful to flex and extend. I'm getting some sharp pains whenever I put pressure on it now as well. Today gripping the bar for pull ups was an issue too. I could not wrap my thumb around the bar and hold on without some moderate pain. It also was extremely difficult to do ring dips today because the pressure being put on my wrist.
- Was not very happy with today's strength.
WOD
10 >>> 1 Box Jumps (24")
1 >>> 10 Ball Slams (30#)
= 3:58
- Felt good today. Adam gave me a little challenge to get the blood pumping and ready for the WOD. Once I passed him it was about how far I could put him behind. Goal was to get sub 4:00 and I barely made it. Jumping was a little rough to start with how stiff I felt. The first set of ten jumps were very choppy and off balance, plus my box was set up to wobble. Moved the box over to start the nine jumps and everything was smooth sailing from there. Hips were really burning on the ball slams.
Cash Out
25 GHD Sit Ups
25 GHD Back Extensions
- still feeling good, but not fully going to floor yet on the sit ups. Focus on squeezing the cheeks during the back extensions to pull me up.
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