Wednesday 2/11/09 ~ "Diane"

21-, 15-, and 9 reps of:
- Deadlifts (225/155)
- Handstand pushups
for time

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I really like this workout and I feel really good about my time...

I only used one modification ~ Pike pushups on floor.

Time: 8:26

Back squats

5-4-3-2-1

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I had a pretty good workout tonight, it's a good workout anytime you hit a PR!

I started with 5 at 115

I then moved up to 125 for 4...it was starting to feel heavy.

I then moved up to 145 for 3....it felt really heavy and I got a cramp in my shoulder....the craziest thing.

Then it was on to 155 for 2.....not very pretty but I did it.....

Last rep....I went for a PR of 160 lbs and got it!! I do have to note that my form was not good...not good at all BUT a PR none the less!! ;-)

"DEFYght Gone Bad" - 3 rounds

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

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The only modification I had was tuck jumps in place of double unders (I still cannot do those darn things)

The first round I actually ended up doing 75 lbs for the push press and SDLHP...it was a complete mistake but I only did 5 reps less then on the next two rounds...I guess I am getting stronger....wow!

I finished with 175 total points

"Fran"

21-, 15-, and 9 reps each of:
- thrusters (95#/65#)
- pullups for time

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Modifications: 55# and mini bands on the low bar

I continue to struggle with those darn thrusters...I believe my form is getting better but I'm just not very fast.

Time: 11:15

Semi-Murph, or "Smurph", and will be written up in blue, of course

- 1/2 mile run
- 50 pullups
- 100 pushups
- 150 squats
- 1/2 mile run

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I really liked this workout with the exception of the squats....I just really struggle with them for some reason....

Modifications:
Mini Bands and Incline pushups

Time: 33:25

I am actually looking forward to doing this workout again....

"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

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This is one of those workouts that you end up liking because you are so sure you are going to die at some point during the workout that when you don't and actually live through the whole thing, you have this great sense of accomplishment! Okay, I may be exaggerating just a bit but you get the picture....

Anyhow this is how it went for me....

Push Jerk ~ 32
Cleans ~ 24
SDLHP ~ 32
Floor Press ~ 32
All of the above were done with 65 lbs
Deadlift ~ 24 with 135 lbs

Next time will be better...I'm just sure of it!

Kettlebell Renegade Rows (3-count)

10 reps x 7 sets for weight

There is no time component to this workout, and weight may be changed between sets.

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Wow....tough workout for me!!

I started with 12 lbs for the 1st Round

I continued with 12 lbs for Round 2 but had to break it up because I was feeling a "tweak" in my back...7+3

Round 3...I moved up to 20 lbs but still had to break it up...5+3+2

Round 4....20 lbs broken up...4+4+2 ~ Coach asked why I was having to breakup the rounds and I explained that my upper back (between the shoulder blades) was hurting.

Round 5....20 lbs broken up....4+3+3 ~ Coach said that I was letting my butt sink during my pushups and that is what was probably affecting my back...so he had me switch to knee pushups.

Round 6....20 lbs...knee pushups

Round 7.....20 lbs...knee pushups....my back felt fine during the last two sets.

The good news is there is no place to go but up!!!