i think one time in a crossfit gym somewhere a very stupid person said something like "running 400m is too easy let's think up something worse to do with it". thus creating the 400m lunge and now the 400m broad jumps wod. um hi...this was supposed to be REST day. REST DAY is not supposed to make you so sore you miss the next three days in your cycle of workouts. i think if you're going to be a cf trainer you should make sure you like the sound of cuss words in front of your name. as in "wtf is this crap JASON".
5/15/09
400 m broad jumps-11:53
dang my feet were stinging. oh this little 12 minutes of joy was preceded by front lever progressions which i think were created with the purpose of making me feel like a jackass. can i just have my barbell back now? i LIKE weights.
Sunday, May 17, 2009
yeah i know i'm lazy about keeping this updated
5/14/09
Burgener warmup w/PVC and 15#
Snatch balance- triples up to 83#
OHS up to 103# (ran out of time)
Coach B said that your OHS and Snatch Balance should be equal. FYI - before today my snatch balance was 68 and my OHS was 113. So he said to work snatch balance to get the "speed through the middle". It's getting better.
WOD: 5 rds for time:
4 ctb pu/4 ring dips(skinny band)
30 wallball 12# (seriously THIRTY! what is this...kelly?)
6 SDHP 88 mother f-ing lbs
19:23
on a good note (i rarely am positive on this thing so this is my little ray of sunshine for the day)...wall balls at 10' are getting much better. i did a wod with 16# the other day at 10
which really made a difference. if you want something to be easier do it harder/heavier/faster once and it will "feel" easier. I should've done SDHP at lighter weight. not because i care about my time but because i was physically incapable of getting my elbows over my ears on all of them. oh. well. this is one of those workouts that you don't care if you're the first person done, the middle or come in dead fucking last just as long as it's OVER.
Burgener warmup w/PVC and 15#
Snatch balance- triples up to 83#
OHS up to 103# (ran out of time)
Coach B said that your OHS and Snatch Balance should be equal. FYI - before today my snatch balance was 68 and my OHS was 113. So he said to work snatch balance to get the "speed through the middle". It's getting better.
WOD: 5 rds for time:
4 ctb pu/4 ring dips(skinny band)
30 wallball 12# (seriously THIRTY! what is this...kelly?)
6 SDHP 88 mother f-ing lbs
19:23
on a good note (i rarely am positive on this thing so this is my little ray of sunshine for the day)...wall balls at 10' are getting much better. i did a wod with 16# the other day at 10
which really made a difference. if you want something to be easier do it harder/heavier/faster once and it will "feel" easier. I should've done SDHP at lighter weight. not because i care about my time but because i was physically incapable of getting my elbows over my ears on all of them. oh. well. this is one of those workouts that you don't care if you're the first person done, the middle or come in dead fucking last just as long as it's OVER.
Wednesday, May 13, 2009
pullups are the anti-christ
okay that may be a little extreme but seriously. sure i can kip a pullup but consecutively? not so much. deadhang. uh no. weighted? somewhat but not many. chest to bar? ugh what a pain. even when i can do them my hands rip...which i've really got to start looking into...i'm thinking my grip needs to be stronger.
5/11/09 Baseline wod
500 m row
40 squats
30 situps
20 pushups (i've got to start doing these in warmup) she says for the hundredth time
10 pullups
5:15
5/12/09
3 rds of :
15 CTB pullups (on slanted bar) not all hit bar
10 burpees
7 power clean 83#
9:51
the last round of pullups took forever because i'm a big whiny baby when my hands start to rip. i didn't get ctb on all of these. i'm really starting to like burpees but it might be because they don't make my hands hurt. i love cleans. i would do cleans all damn day if i could. i'd do them for a job if someone would pay me. LOVE.
5/11/09 Baseline wod
500 m row
40 squats
30 situps
20 pushups (i've got to start doing these in warmup) she says for the hundredth time
10 pullups
5:15
5/12/09
3 rds of :
15 CTB pullups (on slanted bar) not all hit bar
10 burpees
7 power clean 83#
9:51
the last round of pullups took forever because i'm a big whiny baby when my hands start to rip. i didn't get ctb on all of these. i'm really starting to like burpees but it might be because they don't make my hands hurt. i love cleans. i would do cleans all damn day if i could. i'd do them for a job if someone would pay me. LOVE.
Saturday, May 9, 2009
oh my buns hurt
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.
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.
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 :)
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