5 minutes turkish getups for reps (24/16 kg)
- rest 2 minutes
- 5 minutes cleans for reps (135/95#)
- rest 2 minutes
- 5 minutes Handstand pushups for reps
Score is total number of combined reps for the workout
I can see how this would be a really fun workout....I would have loved to have done it as close to presribed as possible! But, since I went to the doctor today and she said that my wrist is sprained, I am trying to take it easy. So I did the following modifications of the workout:
Turkish Getups (I tried the 16 kg and it wasn't happening) 12 lbs ~ 8 Total Reps
Instead of Cleans I did 2-handed Kettlebell Swings; 16 kg ~ 80 Reps
Instead of Handstand pushups I did Shoulder Press; 65 lbs ~ 19 Reps
Overall not too bad BUT I SO wanted to do cleans....I even tried one, turned out not to be a good idea but I just had to try!
Thursday, April 2, 2009
Wednesday, April 1, 2009
Jumpin' Helen
"Helen":
- 400 meter run
- 21 Kettlebell swings (24 kg)
- 12 pullups
3 rounds for time
If weather does not permit running safely, we will substitute jumping rope (100 jumps for each 200m lap).
We did substitute jumping for running because of snow.....it was actually quite fun, I am getting pretty good with the jumprope (if I do say so myself)!
I finished in a time of 13:30
- 400 meter run
- 21 Kettlebell swings (24 kg)
- 12 pullups
3 rounds for time
If weather does not permit running safely, we will substitute jumping rope (100 jumps for each 200m lap).
We did substitute jumping for running because of snow.....it was actually quite fun, I am getting pretty good with the jumprope (if I do say so myself)!
I finished in a time of 13:30
Saturday, March 28, 2009
Hack Squats
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
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
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!!
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