so the goal of today was to get in a good sweat session (check!) without getting anymore sore since the deadlifts destroyed my glutes. i really had zero desire to do db snatches when this weekend is the oly cert and i fully expect to spend the better part of the weekend in the bottom of a squat. i don't know if i got MORE sore but i know that i'm pretty sore so this could be interesting.
5 rds for time:
20 double unders
10 wallballs (16# at 10')
1 rope climb
11:28 (i think)
okay i thought wallballs sucked enough just doing to 10'. then angie of cf iowa starts giving me crap for getting out a 12# ball. FINE. double unders were seriously impacted by the rope climb. my forearms were just a tad fatigued. rope climb felt good today...got a couple of pointers off watching videos and they helped.
Saturday, May 9, 2009
Thursday, May 7, 2009
you don't have to workout on your birthday
i usually work out wednesday and take thursday off but wed was my b-day. PLUS the workout had pushups which i despise ever since academy. so i decided not to go and switch rest days. which still leaves me doing pushups on thursday but that's okay. now that i'm a year older i can handle them better. JK.
5/7/09
10 DH pullups (blue band) 2-2-1-1-1-1-1-1
10 Weighted pullups 10#x3 x3 x3 x1
5x5 ring dips
WOD
10 rds for time:
10 deadlifts 103# (oops)
10 pushups
10:08
i felt like pushups went really well for the first six rounds or so and then after that the first five of each rd would be good. the last five though...ugh. singles just to get them to count.
5/7/09
10 DH pullups (blue band) 2-2-1-1-1-1-1-1
10 Weighted pullups 10#x3 x3 x3 x1
5x5 ring dips
WOD
10 rds for time:
10 deadlifts 103# (oops)
10 pushups
10:08
i felt like pushups went really well for the first six rounds or so and then after that the first five of each rd would be good. the last five though...ugh. singles just to get them to count.
i still don't like you
yes i'm talking to you back squats. i never "want" to do back squats. I'll do them but i don't like them. even if i lift more than last time (which might be part of why i don't like them because i rarely do lift more :) )
5/5/09
BS 5-3-3-1-1-1
133-143-148-153-163-168(F)x3
i get stuck on the way up a lot on these suckers but i have never gotten stuck like this before. on my second time trying 168 i made it about 3/4 of the way up and stayed there for what felt like ten minutes. it was probably 5 seconds but it was seriously just ridiculous. next time.
5/5/09
BS 5-3-3-1-1-1
133-143-148-153-163-168(F)x3
i get stuck on the way up a lot on these suckers but i have never gotten stuck like this before. on my second time trying 168 i made it about 3/4 of the way up and stayed there for what felt like ten minutes. it was probably 5 seconds but it was seriously just ridiculous. next time.
Monday, May 4, 2009
back with a vengeance
so it's been a little while...sorry life got in the way. and you haven't missed much except for a month of HORRIBLE eating. i have recommitted myself to a few of my 2009 goals which i guess i've never really listed but i'll have to work up a complete list later. probably my most desired goal (not likely to be first that happens) is to conquer muscle ups. so first i have got to get better pullups and ring dips(at all). so in order to accomplish these as soon as possible i've decided on the following plan.
4x/ week to do the following IN ADDITION to the wod
10 deadhang (however i can...right now with a band because i'm just that cool)
10 weighted total pullups (can be sets or singles just depends on the weight that day)
3 static holds 1 min time- eventually will be at top, middle and bottom of pu
Ring dips- decided that instead of doing 10 total in warm up to do at a minimum 5x5
After a month I'll evaluate and see if it's helping anything or what needs to change.
5/4/09
10 deadhang (1-1-1-1-2-2-1-1)
5x5 ring dips (small band)
3 static holds for 1 min- all at bottom with lats engaged as if "trying" to pull. fyi- the first one is easy. the last one...not so much
**don't have a weight vest and not smart enough to do pu with a db between feet. will get vest soon***
Todays wod:
800 m run
15-10-5
thrusters 73#
burpees
800m run
15:32
one thing that's been on my mind for a while is that because i always use a womens bar (which i LOVE and won't give up...just try and take it from me) i never actually do the workouts rx'd. it's usually 2# less. well if 2# less "shouldn't make that much difference" neither should 3# more. plus it's always good to lift more weight :)
4x/ week to do the following IN ADDITION to the wod
10 deadhang (however i can...right now with a band because i'm just that cool)
10 weighted total pullups (can be sets or singles just depends on the weight that day)
3 static holds 1 min time- eventually will be at top, middle and bottom of pu
Ring dips- decided that instead of doing 10 total in warm up to do at a minimum 5x5
After a month I'll evaluate and see if it's helping anything or what needs to change.
5/4/09
10 deadhang (1-1-1-1-2-2-1-1)
5x5 ring dips (small band)
3 static holds for 1 min- all at bottom with lats engaged as if "trying" to pull. fyi- the first one is easy. the last one...not so much
**don't have a weight vest and not smart enough to do pu with a db between feet. will get vest soon***
Todays wod:
800 m run
15-10-5
thrusters 73#
burpees
800m run
15:32
one thing that's been on my mind for a while is that because i always use a womens bar (which i LOVE and won't give up...just try and take it from me) i never actually do the workouts rx'd. it's usually 2# less. well if 2# less "shouldn't make that much difference" neither should 3# more. plus it's always good to lift more weight :)
Monday, April 6, 2009
maybe it's time to squat some more
for two months now i've been wanting to do this wod. why? because it is one of the only wod's that has back squats in it and i'd been doing heavy back squats (heavy for me anyways) 1-2/wk for the last two months. fast forward two months. i haven't done a heavy back squat in at least a month if i've done them at all since this wod was posted. conclusion-daaaaaaaaaaaaaaaaaaaaamn.
21-15-9
back squats 133#
ring dips (skinny black band)
19 even.
if you can do sets of 5-7 of the weight that's not so bad. when you're essentially doing 40 singles throughout the workout...it tends to take a while. my ass and quads have started cramping already but i'll learn not to neglect my back squat again won't i?
ring dips felt solid. i've been trying to do high volume ring dips with the smallest band so that i can attain one of my goals for 09. (ring dips...if you couldn't guess). sometimes i feel like i'm close but somedays it feels like it is so far away.
FOOD: i know i said i was done posting food but that's before i decided to eat everything i could possibly think of, want, desire, in the past couple weeks. i think i may be depressed without realizing it because i do not give a second thought to what i put in my mouth. fortunately my clothes still fit and performance hasn't been noticeably crappy. although recovery hasn't been great but that's why i'm back to logging.
1130 3P/2C/5F
2 eggs
3 slices turkey bacon
1 box raisins
cashews
1430 2.5P/2C/5F
3 oz ground turkey
1/2 oz ff shredded cheese
1 ww lc hf tortilla
1 c. strawberries
1 dove sf dark choc
cashews
1830 3P/1C/7F
3 oz steak
1 c. green beans
cashews
21-15-9
back squats 133#
ring dips (skinny black band)
19 even.
if you can do sets of 5-7 of the weight that's not so bad. when you're essentially doing 40 singles throughout the workout...it tends to take a while. my ass and quads have started cramping already but i'll learn not to neglect my back squat again won't i?
ring dips felt solid. i've been trying to do high volume ring dips with the smallest band so that i can attain one of my goals for 09. (ring dips...if you couldn't guess). sometimes i feel like i'm close but somedays it feels like it is so far away.
FOOD: i know i said i was done posting food but that's before i decided to eat everything i could possibly think of, want, desire, in the past couple weeks. i think i may be depressed without realizing it because i do not give a second thought to what i put in my mouth. fortunately my clothes still fit and performance hasn't been noticeably crappy. although recovery hasn't been great but that's why i'm back to logging.
1130 3P/2C/5F
2 eggs
3 slices turkey bacon
1 box raisins
cashews
1430 2.5P/2C/5F
3 oz ground turkey
1/2 oz ff shredded cheese
1 ww lc hf tortilla
1 c. strawberries
1 dove sf dark choc
cashews
1830 3P/1C/7F
3 oz steak
1 c. green beans
cashews
4/3/09
4 rds of
7 reps overhead anyway (93#)
400m run
14:33
that's a relatively heavy weight for me anyways. but add in my core is shot (read stability and power transfer) and the fact that i can't push jerk for shit and it all equals out to a big ol' mess. but it's over and the work is done.
one of the first wods in a long time that i felt like i shorted ROM and couldn't claim it as legit. that leaves a bad feeling in your stomach.
7 reps overhead anyway (93#)
400m run
14:33
that's a relatively heavy weight for me anyways. but add in my core is shot (read stability and power transfer) and the fact that i can't push jerk for shit and it all equals out to a big ol' mess. but it's over and the work is done.
one of the first wods in a long time that i felt like i shorted ROM and couldn't claim it as legit. that leaves a bad feeling in your stomach.
Wednesday, April 1, 2009
are my arms supposed to be longer?
worked lever progression today. pretty sweet except it's one of those things you're like i'm never going to be able to do this...okay okay i will. (just not soon :P ) i have decided they need to make a gymnastics for dummies book because i have "issues" with the part that most people don't even think about. i have a harder time getting my legs through my arms to the other side of the bar then doing the damn lever. i really think my arms aren't long enough. there's only so much space to work with.
anyways in my quest to get a muscle up i decided that i will NEVER miss a wod that has muscleups in it. "a muscle up is highest pullup and the deepest dip you'll ever do. the road is paved with dips and pullups" blah blah blah. all that does is cause my hand to rip. okay now the bitching is going overboard. i'll simmer down. when i was referring to this wod i actually said "i'm not sure i'll ever be able to do that prescribed." as soon as i said it i realized how many other things i've said that about. fran, annie, filthy fifty, etc. i take it back. it's just going to hurt a lot on the way there.
1 MU/10 HSPU
2 MU/8 HSPU
4 MU/6 HSPU
6 MU/4 HSPU
8 MU/2 HSPU
10 MU/1 HSPU
subbed 3 pullups and 1 ring dip (with skinny black band) for MU, BA HSPU
20:38
ring dips were harder than normal today. not sure if it was the combination of those and hspu or if this week was harder on me than i realized or if i'm just a big pansy but lockout was a battle (that i didn't always win).
last 28 pullups were 1 by 1, holding on by fingertips, praying not to fall. i manage my calluses so what's with all the f-ing blood blisters/rips?
FOOD:
so i know you don't want to see the boring stuff. if you don't know i eat steak, eggs, string cheese, fruit, dill pickle cashew, pickles, green beans, fish oil and sugar free dark choc. that's about it. however i would like people to see how LITTLE i care about "cheating". when i want food, i eat it. but i have to actually want it. and i don't feel bad about eating it. i might feel sick but not guilty. my workout the next day might suck but i still don't feel bad about myself. if i can't see any muscles in my stomach guess what...time to quit eating crap for a little bit.
today i was all set to grill. cole wanted NO part in it. it's pretty easy to be persuaded out of cooking. so like my typical all out feeding- queso, chips, quesadillas and some pumpkin/cream cheese roll thing. YUUUUUUUUUUUUUUUUUUUM. and it's glorious rest day tomorrow so i don't even have to suck at a wod. :)
anyways in my quest to get a muscle up i decided that i will NEVER miss a wod that has muscleups in it. "a muscle up is highest pullup and the deepest dip you'll ever do. the road is paved with dips and pullups" blah blah blah. all that does is cause my hand to rip. okay now the bitching is going overboard. i'll simmer down. when i was referring to this wod i actually said "i'm not sure i'll ever be able to do that prescribed." as soon as i said it i realized how many other things i've said that about. fran, annie, filthy fifty, etc. i take it back. it's just going to hurt a lot on the way there.
1 MU/10 HSPU
2 MU/8 HSPU
4 MU/6 HSPU
6 MU/4 HSPU
8 MU/2 HSPU
10 MU/1 HSPU
subbed 3 pullups and 1 ring dip (with skinny black band) for MU, BA HSPU
20:38
ring dips were harder than normal today. not sure if it was the combination of those and hspu or if this week was harder on me than i realized or if i'm just a big pansy but lockout was a battle (that i didn't always win).
last 28 pullups were 1 by 1, holding on by fingertips, praying not to fall. i manage my calluses so what's with all the f-ing blood blisters/rips?
FOOD:
so i know you don't want to see the boring stuff. if you don't know i eat steak, eggs, string cheese, fruit, dill pickle cashew, pickles, green beans, fish oil and sugar free dark choc. that's about it. however i would like people to see how LITTLE i care about "cheating". when i want food, i eat it. but i have to actually want it. and i don't feel bad about eating it. i might feel sick but not guilty. my workout the next day might suck but i still don't feel bad about myself. if i can't see any muscles in my stomach guess what...time to quit eating crap for a little bit.
today i was all set to grill. cole wanted NO part in it. it's pretty easy to be persuaded out of cooking. so like my typical all out feeding- queso, chips, quesadillas and some pumpkin/cream cheese roll thing. YUUUUUUUUUUUUUUUUUUUM. and it's glorious rest day tomorrow so i don't even have to suck at a wod. :)
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