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
Monday, April 6, 2009
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. :)
Tuesday, March 31, 2009
at least i went
so i might just be a big baby (it's very possible) but my upper body still just plain HURTS from sunday. like i can feel it when i'm standing still. wtf? there was NO chance i was doing the muscleup/hspu wod so i went with mainsite for various reasons.
1. i'd never done it- this is not necessarily a reason in favor of something. there's lots of things i've never done that i don't need to have experienced them to know they suck...ecstasy, peeing on an electric fence, getting shot with a beanbag shot gun
2. i like ghd situps- correction: i like SMALL amounts of ghd situps.
3. my abs weren't sore yet- actually that's not true. once i started doing these i realized they were sore but in comparison i didn't notice it.
Five rounds for time:
30 GHD situps
25 back extensions
13:26
fyi- that's a HORRIBLE time. i was down to sets of 3-5 reps by the second round. the only reason i'm not real upset is i did the work as opposed to taking an extra rest day (ah those are such pretty words). tomorrow is going to be "no jokes allowed day" because if you make me laugh i'll probably cry. and then shank you.
1. i'd never done it- this is not necessarily a reason in favor of something. there's lots of things i've never done that i don't need to have experienced them to know they suck...ecstasy, peeing on an electric fence, getting shot with a beanbag shot gun
2. i like ghd situps- correction: i like SMALL amounts of ghd situps.
3. my abs weren't sore yet- actually that's not true. once i started doing these i realized they were sore but in comparison i didn't notice it.
Five rounds for time:
30 GHD situps
25 back extensions
13:26
fyi- that's a HORRIBLE time. i was down to sets of 3-5 reps by the second round. the only reason i'm not real upset is i did the work as opposed to taking an extra rest day (ah those are such pretty words). tomorrow is going to be "no jokes allowed day" because if you make me laugh i'll probably cry. and then shank you.
Monday, March 30, 2009
OHS- oh i love thee let me count thy ways
just fyi- i hate backsquat. HATE it. I'll do it but I HATE it. now that we're clear on that i can move on. i don't know what it is about taking the bar off the shoulders and raising it over your head while you squat that makes me enjoy it so much more. (it MAY be the fact that your legs never reach failure but that's hearsay).
normally I love overhead squats but due to the fact that i started getting sore about 4 hrs after the wod yesterday and got progressively worse to the point that it hurts to move my arms i was not too thrilled about today.
my biggest issue with ohs is getting the weight overhead. i was told that my arms are rotated too far forward when i start my push press so i was trying to keep them perpendicular to the floor. well the weight slid off my shoulders and when i went to pop it up it landed on my spine. OW. still hurts. at least it wasn't a heavy weight.
OHS 3-3-3-2-2-1-1-1-1-1
93-98-103-108-108-113(f)x4-113(pr)
all failures are due to inability to get weight overhead. jason goes "you're not dropping underneath it. you may think you are but youre just push pressing". well...yes this is true. i wasn't even trying to jerk it. i guess that would make too much sense. let me try that....went up solid. wanted to try more but i was out of reps and figured it'd leave me "hungry" for next time.
normally I love overhead squats but due to the fact that i started getting sore about 4 hrs after the wod yesterday and got progressively worse to the point that it hurts to move my arms i was not too thrilled about today.
my biggest issue with ohs is getting the weight overhead. i was told that my arms are rotated too far forward when i start my push press so i was trying to keep them perpendicular to the floor. well the weight slid off my shoulders and when i went to pop it up it landed on my spine. OW. still hurts. at least it wasn't a heavy weight.
OHS 3-3-3-2-2-1-1-1-1-1
93-98-103-108-108-113(f)x4-113(pr)
all failures are due to inability to get weight overhead. jason goes "you're not dropping underneath it. you may think you are but youre just push pressing". well...yes this is true. i wasn't even trying to jerk it. i guess that would make too much sense. let me try that....went up solid. wanted to try more but i was out of reps and figured it'd leave me "hungry" for next time.
camaraderie
There is nothing more beautiful than seeing 40 people in one gym working as hard as they possibly can. One of the bajillion reasons I love CF is the sense of community. Nothing bonds people faster than enduring a major suckfest together. You can't explain to someone else what you just went through unless they experienced it with you. And then later you can commiserate together about how unbelievably sore you are.
That's all part of it :)
TEAM WOD- 4/team only two can work at a time
200 pullups
300 burpees (SUCK)
400 kb swings
500 situps
28:13
Once again I hate burpees as they completely suck the life out of me. On the other hand, the pressure of having 20 other people doing pullups at the same time made me forget that I can't kip consecutive pullups and I think I got 6-7 in a row. Obviously this number was progressively less but I'll live. I guess what we perceive as limitations hold us back more than we know.
That's all part of it :)
TEAM WOD- 4/team only two can work at a time
200 pullups
300 burpees (SUCK)
400 kb swings
500 situps
28:13
Once again I hate burpees as they completely suck the life out of me. On the other hand, the pressure of having 20 other people doing pullups at the same time made me forget that I can't kip consecutive pullups and I think I got 6-7 in a row. Obviously this number was progressively less but I'll live. I guess what we perceive as limitations hold us back more than we know.
Tuesday, March 24, 2009
rest WEEK
that's right baby...WEEK. i told hans i was going to do a 50-70% week and his response was to take a week off. DONE. so this whole week is about getting my joints/body to get the range of motion it should have without a whole bunch of pain and discomfort.
Monday I had my first visit with THE Dr. Kevin Jones, who is certified in ART (Active Release Technique). I don't really know the specifics in the magic he does but I know when I left my left arm could actually go behind my head when in the overhead position versus stopping naturally in front...which FYI is "fairly" important/standard for thrusters, press, push press and push jerk. Thank you sir I'll be back later this week.
Tuesday(wait that's today) I had my first visit with Ronti, a masseuse at Massage Envy. AHHHHHHH. You know let's be honest...I would like to leave a massage with all the knots worked out of my back/shoulders but holy FUCK...do you know how painful that is. They're not all gone, and there are plenty to still work on but at least they know they will have to take up residence somewhere else because this girl; quite likes getting massages. As long as they alternate between 'deep tissue' and nice touches. No happy ending thanks.
As far as working out....eh not so much. Monday I stretched. ALOT. For like thirty minutes which is about 300 times longer than I've stretched before. Also worked on deadhang pullups and ring dips. I am absolutely horrible at deadhang pullups. I can do three with the blue band when I'm fresh. That's it. I'm quickly down to singles..WITH THE BLUE BAND. Thus creating my newest obsession. (the ring dips will stay)
Today: stretched and then worked turkish get ups. Worked up to 50# on each side. 10# more than last time (or the only other time I've done this). I like these..might add them to the warm up like once a week or so. Or they could end up happening about as much as my posting or staying STRICT on my diet. :)
Monday I had my first visit with THE Dr. Kevin Jones, who is certified in ART (Active Release Technique). I don't really know the specifics in the magic he does but I know when I left my left arm could actually go behind my head when in the overhead position versus stopping naturally in front...which FYI is "fairly" important/standard for thrusters, press, push press and push jerk. Thank you sir I'll be back later this week.
Tuesday(wait that's today) I had my first visit with Ronti, a masseuse at Massage Envy. AHHHHHHH. You know let's be honest...I would like to leave a massage with all the knots worked out of my back/shoulders but holy FUCK...do you know how painful that is. They're not all gone, and there are plenty to still work on but at least they know they will have to take up residence somewhere else because this girl; quite likes getting massages. As long as they alternate between 'deep tissue' and nice touches. No happy ending thanks.
As far as working out....eh not so much. Monday I stretched. ALOT. For like thirty minutes which is about 300 times longer than I've stretched before. Also worked on deadhang pullups and ring dips. I am absolutely horrible at deadhang pullups. I can do three with the blue band when I'm fresh. That's it. I'm quickly down to singles..WITH THE BLUE BAND. Thus creating my newest obsession. (the ring dips will stay)
Today: stretched and then worked turkish get ups. Worked up to 50# on each side. 10# more than last time (or the only other time I've done this). I like these..might add them to the warm up like once a week or so. Or they could end up happening about as much as my posting or staying STRICT on my diet. :)
Subscribe to:
Posts (Atom)
