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.
Thursday, March 5, 2009
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
Thursday, February 26, 2009
Front squats
3-3-3-3-3
I have never been a big fan of the Front Squat....last time we did 5's and I got the following:
75/80/85/90/95
This time it was 3's and with Cheri's encouragement (Thank you Cheri) I decided to hit it a little harder.
1st round ~ 85....it felt pretty good
2nd round ~ 95....it still felt pretty good...from this point on I was going into PR territory!
3rd round ~ 105....it was starting to feel pretty heavy but I was still managing to squat all the way down to the box.
4th round ~ 115.....whew, but I did it!
5th round ~ 125.....I was feeling a little panicky, the sucker was HEAVY and I was not getting down all the way to the box but I was so afraid that once I got down there I would not be able to get back up....next time I will be more prepared for that heavy of a weight.
I have never been a big fan of the Front Squat....last time we did 5's and I got the following:
75/80/85/90/95
This time it was 3's and with Cheri's encouragement (Thank you Cheri) I decided to hit it a little harder.
1st round ~ 85....it felt pretty good
2nd round ~ 95....it still felt pretty good...from this point on I was going into PR territory!
3rd round ~ 105....it was starting to feel pretty heavy but I was still managing to squat all the way down to the box.
4th round ~ 115.....whew, but I did it!
5th round ~ 125.....I was feeling a little panicky, the sucker was HEAVY and I was not getting down all the way to the box but I was so afraid that once I got down there I would not be able to get back up....next time I will be more prepared for that heavy of a weight.
Wednesday, February 25, 2009
Wednesday 2/25/09
200 meter run x 8 rounds
2 minutes rest between rounds
I thought I did pretty well considering I run like my feet are stuck in cement.....
Round 1 ~ 58 seconds
Round 2 ~ 1:02
Round 3 ~ 58 seconds
Round 4 ~ 1:02
Round 5 ~ 1:00
Round 6 ~ 1:03
Round 7 ~ 1:02
Round 8 ~ 1:04
2 minutes rest between rounds
I thought I did pretty well considering I run like my feet are stuck in cement.....
Round 1 ~ 58 seconds
Round 2 ~ 1:02
Round 3 ~ 58 seconds
Round 4 ~ 1:02
Round 5 ~ 1:00
Round 6 ~ 1:03
Round 7 ~ 1:02
Round 8 ~ 1:04
Tuesday, February 24, 2009
CrossFit Stations #2 - three rounds
With a continuously running clock, spend one minute at each station. Workout is for three rounds with one minute rest between rounds.
The clock does not stop or reset between stations. On call of "rotate", each person moves immediately to the next station in the sequence.
- Wallball (men: 20 lbs/women: 16 lbs)
- Pullups
- Slamball (20 lbs/16 lbs)
- Situps
- Box jumps (20"/16")
One point is given for each repetion, with continuous counting through the entire round. Score is the total number of points through the entire workout.
Great metcon workout! I actually did better then I ever have and with less modifications....my only modification was jumping pullups (no bands) on the low bar.
Round 1 ~ I got in 75 reps
Round 2 ~ I got in 71 reps
Round 3 ~ I got in 72 reps
For a TOTAL of 218
The clock does not stop or reset between stations. On call of "rotate", each person moves immediately to the next station in the sequence.
- Wallball (men: 20 lbs/women: 16 lbs)
- Pullups
- Slamball (20 lbs/16 lbs)
- Situps
- Box jumps (20"/16")
One point is given for each repetion, with continuous counting through the entire round. Score is the total number of points through the entire workout.
Great metcon workout! I actually did better then I ever have and with less modifications....my only modification was jumping pullups (no bands) on the low bar.
Round 1 ~ I got in 75 reps
Round 2 ~ I got in 71 reps
Round 3 ~ I got in 72 reps
For a TOTAL of 218
Monday, February 23, 2009
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Each person will have two attempts for a max at each lift, rather than three. Make sure you get a good warmup!
This is truly one of my favorite workouts!!
Tonight I managed to hit 2 PR's and after my poor showing on Saturday...it was SUCH a relief.
Back Squat ~ 165 lbs ~ PR
My previous PR was 155 lbs
Shoulder Press ~ 80 lbs
5 lbs short of my last PR
Deadlift ~ 270 lbs
My previous PR was 255 lbs
In all honesty my Deadlift was NOT pretty at all...there was some hitching involved but I still got it up and I am SO freakin happy about that!!!
Shoulder Press, 1 rep
Deadlift, 1 rep
Each person will have two attempts for a max at each lift, rather than three. Make sure you get a good warmup!
This is truly one of my favorite workouts!!
Tonight I managed to hit 2 PR's and after my poor showing on Saturday...it was SUCH a relief.
Back Squat ~ 165 lbs ~ PR
My previous PR was 155 lbs
Shoulder Press ~ 80 lbs
5 lbs short of my last PR
Deadlift ~ 270 lbs
My previous PR was 255 lbs
In all honesty my Deadlift was NOT pretty at all...there was some hitching involved but I still got it up and I am SO freakin happy about that!!!
Thought for the day....
You must do the things you think you cannot do.
Eleanor Roosevelt
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