5-5-5-5-5
I LOVE doing Hack Squats.....I am pretty good at them and that makes me VERY happy. I actually hit a PR on them last night!! And, if I am completely honest, I also like them so much because it is the ONLY thing where I can actually do more weight then Ellen and Cheri....at least at this point in time.
145-155-165-185-210 ~ PR
Saturday, March 28, 2009
Wednesday, March 25, 2009
"DEFYght Gone Bad" - 3 rounds
With a continuously running clock, perform maximum reps in 60 seconds at each of 5 stations:
- Wallball (20 lbs/16 lbs)
- Sumo Deadlift High Pulls (75 lbs/55 lbs)
- Box jumps (20")- Push press (75 lbs/55 lbs)
- Double-unders (replaces the rowing in the original FGB)
No rest between stations; 60 seconds rest between rounds.
Each repetition completed with full range-of-motion counts as a point.
Complete three rounds for total points
I did this workout as prescribed....In the Black Baby!!!
Okay, my points were pretty low BUT it was still in the black and the BEST thing about the workout besides being in the black......
I also got my first EVER...yes EVER....Double-Under!!! WOOO HOOOO!!!! I was SO shocked...I didn't even know I got it until Coach said something. It was really pretty funny!
Score: 106
- Wallball (20 lbs/16 lbs)
- Sumo Deadlift High Pulls (75 lbs/55 lbs)
- Box jumps (20")- Push press (75 lbs/55 lbs)
- Double-unders (replaces the rowing in the original FGB)
No rest between stations; 60 seconds rest between rounds.
Each repetition completed with full range-of-motion counts as a point.
Complete three rounds for total points
I did this workout as prescribed....In the Black Baby!!!
Okay, my points were pretty low BUT it was still in the black and the BEST thing about the workout besides being in the black......
I also got my first EVER...yes EVER....Double-Under!!! WOOO HOOOO!!!! I was SO shocked...I didn't even know I got it until Coach said something. It was really pretty funny!
Score: 106
Tuesday, March 17, 2009
"Annie"
50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time
Acceptable subs for double-unders are:
- Tuck jumps
- Burpees (1:2 ratio)
- Squat thrusts
- Mountain climbers
- Up-downs
Instead of doing double-unders (because I still cannot do them...grrrrr) I substituted with Tuck Jumps.
I actually knocked 5 minutes off of my last time....WOO HOO!!!!
Time: 13:27
- Double-unders
- Situps
for time
Acceptable subs for double-unders are:
- Tuck jumps
- Burpees (1:2 ratio)
- Squat thrusts
- Mountain climbers
- Up-downs
Instead of doing double-unders (because I still cannot do them...grrrrr) I substituted with Tuck Jumps.
I actually knocked 5 minutes off of my last time....WOO HOO!!!!
Time: 13:27
Monday 3/16/09 ~ "Fran"
21-, 15-, and 9 reps each of:
- thrusters (95#/65#)
- pullups for time
For the first time I actually did the Thrusters as prescribed ~ 65# and instead of using mini bands, I opted with jumping pullups....
My time was not great but this is as close to prescribed that I have ever gotten!!
Time: 14:07
- thrusters (95#/65#)
- pullups for time
For the first time I actually did the Thrusters as prescribed ~ 65# and instead of using mini bands, I opted with jumping pullups....
My time was not great but this is as close to prescribed that I have ever gotten!!
Time: 14:07
Sunday, March 15, 2009
Saturday 3/14/09 ~ Breathing Squats
5 sets x 20 reps
This is a rest-pause technique in which the lifter does a rep, takes a breath, and repeats 19 times. If you haven't done this before, start with a weight that seems too easy and build from there.
This is definitely NOT one of my favorite workouts but I will say that I gave it my all....
1st Set ~ 80 lbs ~ This is the weight I started at last time and it felt pretty good.
2nd Set ~ 85 lbs ~ Feeling heavy but I got through it.
3rd Set ~ 90 lbs ~ Okay....very heavy and I was SO wishing it was the 5th set already.
4th Set ~ 100 lbs! ~ I would have settled for 95...oh heck, who am I kidding...I would have been fine with 90 lbs again but Coach encouraged me to try 100 and go for the PR, so I did. The first 10 actually did not feel too bad....but the next 15....OMG!!! Right around the 15th rep, I started to panic and hyper-ventilate a bit, then I could feel the tears getting ready to start and then sure enough, tear time BUT I did finish the set (with a lot of encouragement....I love Defy!) and Coach said that it was very jocky cry and I believe him!! LOL!
5th Set ~ 80 lbs ~ Exhausting!!
I love it when I get a PR...even if I have to cry to get it!!
This is a rest-pause technique in which the lifter does a rep, takes a breath, and repeats 19 times. If you haven't done this before, start with a weight that seems too easy and build from there.
This is definitely NOT one of my favorite workouts but I will say that I gave it my all....
1st Set ~ 80 lbs ~ This is the weight I started at last time and it felt pretty good.
2nd Set ~ 85 lbs ~ Feeling heavy but I got through it.
3rd Set ~ 90 lbs ~ Okay....very heavy and I was SO wishing it was the 5th set already.
4th Set ~ 100 lbs! ~ I would have settled for 95...oh heck, who am I kidding...I would have been fine with 90 lbs again but Coach encouraged me to try 100 and go for the PR, so I did. The first 10 actually did not feel too bad....but the next 15....OMG!!! Right around the 15th rep, I started to panic and hyper-ventilate a bit, then I could feel the tears getting ready to start and then sure enough, tear time BUT I did finish the set (with a lot of encouragement....I love Defy!) and Coach said that it was very jocky cry and I believe him!! LOL!
5th Set ~ 80 lbs ~ Exhausting!!
I love it when I get a PR...even if I have to cry to get it!!
Thursday 3/12/09 ~ "Barbell Hell"
Tabata intervals applied in turn to:
- Push jerks
- Cleans
- SDLHP
- Floor presses
- Deadlifts
With one minute rest between exercises.
Exercises can be performed in any order desired. Complete all sets of one exercise before moving on to the next. Workout is done for total reps and weight for each exercise
Since I messed up my numbers last time...I decided to do the same weight as last time, so I have baseline numbers for future workouts. I have to say that I'm glad that I did because 65 lbs was flippin' hard!!
-Floor Press ~ 41
-Deadlift ~ Used 135 lbs ~ 35
-Cleans ~ 21
-Push jerks ~ 28
-SDLHP (sumo deadlift high pull) ~ 40
Next time I will move up to 70 lbs....OY!
- Push jerks
- Cleans
- SDLHP
- Floor presses
- Deadlifts
With one minute rest between exercises.
Exercises can be performed in any order desired. Complete all sets of one exercise before moving on to the next. Workout is done for total reps and weight for each exercise
Since I messed up my numbers last time...I decided to do the same weight as last time, so I have baseline numbers for future workouts. I have to say that I'm glad that I did because 65 lbs was flippin' hard!!
-Floor Press ~ 41
-Deadlift ~ Used 135 lbs ~ 35
-Cleans ~ 21
-Push jerks ~ 28
-SDLHP (sumo deadlift high pull) ~ 40
Next time I will move up to 70 lbs....OY!
Monday, March 9, 2009
"The Bear" Hybrid complex
5 rounds of 7 "reps" of the sequence:
- Power clean
- Front squat
- Push press
- Back squat
- Push Press
Each "rep" is one time through the entire sequence; each "round" consists of 7 reps.
There is no time component to this workout; rest as long as needed between rounds, BUT there is no stopping the weight on the floor within a round even to regrip!
DEFY! will be doing this WOD for TOTAL weight; e.g. rounds of 35/45/55/65/75 lbs give a total of 275 lbs
The Bear is one of those workouts that when you see it come into rotation...you whisper "oh no, it's.....The Bear"
It is one tough, tough, workout but very satisfying when you are done....I did the following:
45/55/55/55/55
For a Total of.....265
- Power clean
- Front squat
- Push press
- Back squat
- Push Press
Each "rep" is one time through the entire sequence; each "round" consists of 7 reps.
There is no time component to this workout; rest as long as needed between rounds, BUT there is no stopping the weight on the floor within a round even to regrip!
DEFY! will be doing this WOD for TOTAL weight; e.g. rounds of 35/45/55/65/75 lbs give a total of 275 lbs
The Bear is one of those workouts that when you see it come into rotation...you whisper "oh no, it's.....The Bear"
It is one tough, tough, workout but very satisfying when you are done....I did the following:
45/55/55/55/55
For a Total of.....265
Saturday 3/7/09 ~ "Helen"
- 400 meter run
- 21 Kettlebell swings (24 kg)
- 12 pullups
3 rounds for time
One of my favorite workouts....though I was slower this time then ever before....most likely because I had to pull much, much harder on my pullups!
Time: 16:24
After the workout Ellen and I went to watch Coach and Rich compete in a Powerlifting Meet....they both did AWESOME!
I SO want to compete in one now!!
- 21 Kettlebell swings (24 kg)
- 12 pullups
3 rounds for time
One of my favorite workouts....though I was slower this time then ever before....most likely because I had to pull much, much harder on my pullups!
Time: 16:24
After the workout Ellen and I went to watch Coach and Rich compete in a Powerlifting Meet....they both did AWESOME!
I SO want to compete in one now!!
Thursday, March 5, 2009
"Filthy Stations" - two rounds
Variation on the "Filthy Fifty": 1 minute stations; no rest between stations; 2 minutes rest between rounds.
- box jumps (24"/20")
- jumping pullups
- kettlebell swings (16 kg/12 kg)
- walking lunges
- knees-to-elbows
- push press (45#/35#)
- back extensions
- wallballs (20#/16#)
- burpees
- double-unders
for total reps
I am SO freakin excited...I actually did this workout in the black!!! I wasn't planning on it but Z and Papa Joe talked me into it and I'm so glad they did!
I started with Box Jumps ~ 20" ~ my big nemesis...I did not do very many but I actually did it!!
I then moved on to Jumping Pullups, which were a relief after the box jumps.
Kettlebell Swings ~ I accidently did the higher weight (16 kg) the first round....lol.
Walking Lunges
Knees-To-Elbows ~ used the rings and they felt pretty darn good.
Push Press ~ Felt really good
Back Extensions
Wallballs ~ 16#....OY!
Burpees
Double-unders - I got 0 both rounds but I gave it my best effort!
Total Reps: 241
I LOVE....let me repeat LOVE this workout....maybe even more then *gasp* Helen...yes it's true....
- box jumps (24"/20")
- jumping pullups
- kettlebell swings (16 kg/12 kg)
- walking lunges
- knees-to-elbows
- push press (45#/35#)
- back extensions
- wallballs (20#/16#)
- burpees
- double-unders
for total reps
I am SO freakin excited...I actually did this workout in the black!!! I wasn't planning on it but Z and Papa Joe talked me into it and I'm so glad they did!
I started with Box Jumps ~ 20" ~ my big nemesis...I did not do very many but I actually did it!!
I then moved on to Jumping Pullups, which were a relief after the box jumps.
Kettlebell Swings ~ I accidently did the higher weight (16 kg) the first round....lol.
Walking Lunges
Knees-To-Elbows ~ used the rings and they felt pretty darn good.
Push Press ~ Felt really good
Back Extensions
Wallballs ~ 16#....OY!
Burpees
Double-unders - I got 0 both rounds but I gave it my best effort!
Total Reps: 241
I LOVE....let me repeat LOVE this workout....maybe even more then *gasp* Helen...yes it's true....
Tuesday 3/3/09 ~ Bench Press
5-5-5-5-5
I feel like my bench press is really improving...my form is not so quirky anymore.
Round 1 ~ 85 lbs - Felt really good
Round 2 ~ 95 lbs - Still felt pretty darn good
Round 3 ~ 105 lbs - I could only get 1 rep in....
Round 4 ~ 105 lbs - I thought I would try it one more time but alas again I could only get 1 rep in....
Round 5 ~ 95 lbs ~ Whew...I really had to struggle to get that 5th rep up but I did it.
I feel like my bench press is really improving...my form is not so quirky anymore.
Round 1 ~ 85 lbs - Felt really good
Round 2 ~ 95 lbs - Still felt pretty darn good
Round 3 ~ 105 lbs - I could only get 1 rep in....
Round 4 ~ 105 lbs - I thought I would try it one more time but alas again I could only get 1 rep in....
Round 5 ~ 95 lbs ~ Whew...I really had to struggle to get that 5th rep up but I did it.
Monday, March 2, 2009
Functional Focus Day
- Monkeybar swings
- Pullup/chinup variations
- Handstands/handstand pushups
This was terrifyingly (is that a word) fun workout for me!
First Ellen showed me the most awesome way to do the Monkey Bars...she balanced me on her back and I went right across....okay, there was some squeeking and hyper-ventilating but boy was it fun!! Who knew?
The second time across was with Coach just holding my feet and I DID IT!!! Okay, there was some more squeeking and hyper-venitlating BUT I still did it!!!
Handstands ~ OMG....I was terrified...I'm talking legs and hands shaking terrified but again I DID IT!!! Okay, there was alot of coaxing involved and it wasn't pretty AT ALL but I did it!!! Yea!!!
Pullup/chinup variation ~ This was really cool, you started doing a pullup overhand, then you move across the monkey bar to neutral then again to underhand....with Coach holding my feet for support...I actually liked this one ALOT!!!
Interesting observation....some people enjoy extreme sports for the rush they get...I get the same rush just from hanging from a monkey bar or attempting a handstand...I think it is all about the fear.....lol.
- Pullup/chinup variations
- Handstands/handstand pushups
This was terrifyingly (is that a word) fun workout for me!
First Ellen showed me the most awesome way to do the Monkey Bars...she balanced me on her back and I went right across....okay, there was some squeeking and hyper-ventilating but boy was it fun!! Who knew?
The second time across was with Coach just holding my feet and I DID IT!!! Okay, there was some more squeeking and hyper-venitlating BUT I still did it!!!
Handstands ~ OMG....I was terrified...I'm talking legs and hands shaking terrified but again I DID IT!!! Okay, there was alot of coaxing involved and it wasn't pretty AT ALL but I did it!!! Yea!!!
Pullup/chinup variation ~ This was really cool, you started doing a pullup overhand, then you move across the monkey bar to neutral then again to underhand....with Coach holding my feet for support...I actually liked this one ALOT!!!
Interesting observation....some people enjoy extreme sports for the rush they get...I get the same rush just from hanging from a monkey bar or attempting a handstand...I think it is all about the fear.....lol.
Quote of the day:
You must do the things you think you cannot do.
Eleanor Roosevelt
Saturday 2/28/09 ~ 1-hand kettlebell swings
1-hand kettlebell swings:
10-ladder (up and down) for time and weight.
This ladder is performed as follows:- 1 rep with each hand
- 2 reps with each hand
- 3, 4, 5, 6, 7, 8, 9, 10 with each hand, then back down: 9, 8, 7, etc.
the "10" set is only performed once with each hand, at the "top" of the ladder.
I used a 16kg kettlebell and finished a bit slower then last time and boy was I was sore for the next two days....upper back, shoulders and hips.....whew!
Time: 10:26
10-ladder (up and down) for time and weight.
This ladder is performed as follows:- 1 rep with each hand
- 2 reps with each hand
- 3, 4, 5, 6, 7, 8, 9, 10 with each hand, then back down: 9, 8, 7, etc.
the "10" set is only performed once with each hand, at the "top" of the ladder.
I used a 16kg kettlebell and finished a bit slower then last time and boy was I was sore for the next two days....upper back, shoulders and hips.....whew!
Time: 10:26
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