9:30am - got outta bed. Decided to go to the 10am to wod, but ended up chatting with other members instead. Yep. That kinda day.
12:00pm - double char burger (prob still only about 6-8oz meat) on a lettuce wrap with guac, tomato and grilled onions. sweet potato fries.
1-4:30pm - Nap. Holy shit that's a long nap. I took a nap so long I'm not sure it even qualifies as a nap anymore. And I was still damn tired after waking up. My alarm went off to wake me at 1:45pm and I shut it off and decided to sleep as long as I needed (expecting to sleep another 30 min. whoa.). And then I woke with a stupid headache. wtf?
6:30pm - grande iced red eye with heavy cream + 1 splenda. Hoping this would cut the headache. Either that or the 2 aleve kicked it by about 7:30pm. Would've gone away faster if I'd taken advil but I knew I was gonna wod at some point so didn't want to do the advil.
7:00pm - a-coach.
7:55pm - BCAA
8:00pm - TCF Baseline WOD: 500m row, 40 air squats, 30 sit-ups, 20 push-ups, 10 pull-ups. Time: 5:14. Happy with my row pace was good - 1:45 for the first 250m, b/w 1:50-1:55 for the remainder. Sit-ups were fast, everything else was okay. Took short 2-3 breath breaks so I could string reps as fast as possible, pullups were 3-3-4.
8:00pm - a-coach MCAP class. Super fun. Hope I can do more of these classes.
9:45pm - egg white omelette with carmelized onions, garlic, dill and chives plus a mixed green salad with red and golden beets, a T of avocado oil, 1 rounded T goat cheese, sea salt and pepper. These dinners are easily my favorite meal of the day. I really like switching my omelette times to dinner time during the week.
Showing posts with label Sit-ups. Show all posts
Showing posts with label Sit-ups. Show all posts
Wednesday, June 22, 2011
Friday, June 10, 2011
Angie and Helen
I'm not tracking my nutrition today. I ate well, I just don't feel like it. I'm in a weird place with nutrition right now. And I don't really feel like getting into it. I will, at some point, but I'm not really in the mood... plus I have no idea what times I ate at :)
I did Angie yesterday for the first time.
[Angie = 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats]
Time: 23:43
I think I could do Angie again and shave some time off - I went ginger with my pull-ups, breaking them up into doubles mostly to preserve my hands since I was using the bar that tears my hands the most. I also took it easy on push-ups b/c I wasn't sure how 100 would feel so broke it into mainly doubles as well. All rests were super short 1-3 seconds at most during push/pull-ups, prob 3-5 secs on sit-ups and air squats. Felt good about limiting my rest times but would now like to limit the rest stops and hit it harder and preserve myself less. Now that I know how it feels I can hit her harder next time.
I followed that up with Helen today, even though I did her the other week.
[Helen = 3 rds: 400m run, 21 kettlebell swings @ 1 pood, 12 pull-ups]
Time: 12:01 PR!
Helen felt good, I'm still a shite slow runner but hopefully after doing more sprints this summer I can cut this time down. I super wussed out on pull-ups rarely chaining any and never chained more than 3 b/c my hands were pretty messed up from Angie. I opened up a blister in the palm of my left hand warming up, so in order to avoid opening up anymore that I started yesterday I changed my grip up and held the bar higher than usual - more in my fingers than palms, which gave me four new blisters (one that opened during the wod). Sooo, yeah my hands are pretty fucked right now. I have about ten separate places on my hands that hurt, only two requiring bandaids though, and those should be fine by tomorrow. The tender places just toughen up and the open blisters just need a day to heal so who cares if my hands look like shit and I have to take a day off lifting? I could use the forced rest anyway (if I were to take it).
I also benched twice this week. First time going for a new 1RM... ended at 127# but am pretty sure I coulda had 133# but my spotter didn't want me to drop the bar on my face... can't really be mad at that... or at least in my head I shouldn't be... but I am a little disappointed. I want to be pushed to my extreme. I don't want someone allowing me or enabling my failure. Let me fight for it! I wanna struggle. I need to struggle to hit a 1RM. Don't get me wrong... I do not blame her for me not getting it up there, I just wish she hadn't put her hands on so early. If it's coming down or if I call out for help, grab the bar, but the bar never went downward, just hovered. Hovering means I'm still fighting. Let me fight. And, I shoulda said something. I hate it when I don't speak up. But, I just wasn't comfortable enough to say anything to her about it. She makes me a little nervous about stepping on toes/corssing boundaries/etc, and she's been there coaching much longer than I've been a member there, so I just kept quiet. There's always another day, right? The second day I benched instead of going for a new 1RM, I just did a bunch of reps at lighter weights so that the next time I go for it I can get 133# without question. Previous PR was 125, so not a huge increase but feels good to hit a new PR even if it's small. New PR beats the hell outta failing a prev PR!!
Both my Helen times and Angie times landed me a space on the leaderboard at this non-CFC CrossFit, which feels good (I think my Helen time got me up there today... but I'm not 100% sure on that. Def sure on the angie time though). Makes me proud, personally. It's weird though - while I'm personally gratified by making the leaderboard, other people seem to be way more competitive about it than I am. Billy S wrote an awesome article awhile back on the CFC blog Conundrum expressing how I feel about competition... to sum it up- I wanna do my best. And I want to beat you. But, I also want YOU to do your best. And that last part... I dunno... I don't know that I think everyone here feels that same way.
Every day in the box, you come in and you work. You work with whatever the fuck you've got that day - based on what you ate, how you slept, your mood, the weather for fuck's sake. I may beat you today on the same workout you can beat me on tomorrow. That's life, dude. And, don't get me wrong, there are lots of people here who are supportive and seem geniunely happy when others do well. But there are also some who seem threatened or irritated, or even in disbelief when others hit the leaderboard and I just don't really understand that. Seriously, while it's cool to be on the leaderboard, it doesn't mean anything more than beating someone in any other workout. I can be first or last in any of the WODs throughout the week but no one gives a shit about that b/c it's not one of the 16 or so randomly chosen WODs that make up the leaderboard. You know why I did those WODs this week? Because angie was programmed (we do leaderboard WODs every wednesday), and Helen I did b/c one of my friends was coming in to do it, and I really like WOD'ing with people. I like to compete, I like to chase, I like to lead... I just like to workout. Plain and simple.
I dunno. I like this place, I do. I have just been a little miffed recently about a few things. And, I miss CFC. It'll be good to be back this weekend. I have a busy summer and lots to look forward to. I'm just, I dunno, just venting I guess.
I did Angie yesterday for the first time.
[Angie = 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats]
Time: 23:43
I think I could do Angie again and shave some time off - I went ginger with my pull-ups, breaking them up into doubles mostly to preserve my hands since I was using the bar that tears my hands the most. I also took it easy on push-ups b/c I wasn't sure how 100 would feel so broke it into mainly doubles as well. All rests were super short 1-3 seconds at most during push/pull-ups, prob 3-5 secs on sit-ups and air squats. Felt good about limiting my rest times but would now like to limit the rest stops and hit it harder and preserve myself less. Now that I know how it feels I can hit her harder next time.
I followed that up with Helen today, even though I did her the other week.
[Helen = 3 rds: 400m run, 21 kettlebell swings @ 1 pood, 12 pull-ups]
Time: 12:01 PR!
Helen felt good, I'm still a shite slow runner but hopefully after doing more sprints this summer I can cut this time down. I super wussed out on pull-ups rarely chaining any and never chained more than 3 b/c my hands were pretty messed up from Angie. I opened up a blister in the palm of my left hand warming up, so in order to avoid opening up anymore that I started yesterday I changed my grip up and held the bar higher than usual - more in my fingers than palms, which gave me four new blisters (one that opened during the wod). Sooo, yeah my hands are pretty fucked right now. I have about ten separate places on my hands that hurt, only two requiring bandaids though, and those should be fine by tomorrow. The tender places just toughen up and the open blisters just need a day to heal so who cares if my hands look like shit and I have to take a day off lifting? I could use the forced rest anyway (if I were to take it).
I also benched twice this week. First time going for a new 1RM... ended at 127# but am pretty sure I coulda had 133# but my spotter didn't want me to drop the bar on my face... can't really be mad at that... or at least in my head I shouldn't be... but I am a little disappointed. I want to be pushed to my extreme. I don't want someone allowing me or enabling my failure. Let me fight for it! I wanna struggle. I need to struggle to hit a 1RM. Don't get me wrong... I do not blame her for me not getting it up there, I just wish she hadn't put her hands on so early. If it's coming down or if I call out for help, grab the bar, but the bar never went downward, just hovered. Hovering means I'm still fighting. Let me fight. And, I shoulda said something. I hate it when I don't speak up. But, I just wasn't comfortable enough to say anything to her about it. She makes me a little nervous about stepping on toes/corssing boundaries/etc, and she's been there coaching much longer than I've been a member there, so I just kept quiet. There's always another day, right? The second day I benched instead of going for a new 1RM, I just did a bunch of reps at lighter weights so that the next time I go for it I can get 133# without question. Previous PR was 125, so not a huge increase but feels good to hit a new PR even if it's small. New PR beats the hell outta failing a prev PR!!
Both my Helen times and Angie times landed me a space on the leaderboard at this non-CFC CrossFit, which feels good (I think my Helen time got me up there today... but I'm not 100% sure on that. Def sure on the angie time though). Makes me proud, personally. It's weird though - while I'm personally gratified by making the leaderboard, other people seem to be way more competitive about it than I am. Billy S wrote an awesome article awhile back on the CFC blog Conundrum expressing how I feel about competition... to sum it up- I wanna do my best. And I want to beat you. But, I also want YOU to do your best. And that last part... I dunno... I don't know that I think everyone here feels that same way.
Every day in the box, you come in and you work. You work with whatever the fuck you've got that day - based on what you ate, how you slept, your mood, the weather for fuck's sake. I may beat you today on the same workout you can beat me on tomorrow. That's life, dude. And, don't get me wrong, there are lots of people here who are supportive and seem geniunely happy when others do well. But there are also some who seem threatened or irritated, or even in disbelief when others hit the leaderboard and I just don't really understand that. Seriously, while it's cool to be on the leaderboard, it doesn't mean anything more than beating someone in any other workout. I can be first or last in any of the WODs throughout the week but no one gives a shit about that b/c it's not one of the 16 or so randomly chosen WODs that make up the leaderboard. You know why I did those WODs this week? Because angie was programmed (we do leaderboard WODs every wednesday), and Helen I did b/c one of my friends was coming in to do it, and I really like WOD'ing with people. I like to compete, I like to chase, I like to lead... I just like to workout. Plain and simple.
I dunno. I like this place, I do. I have just been a little miffed recently about a few things. And, I miss CFC. It'll be good to be back this weekend. I have a busy summer and lots to look forward to. I'm just, I dunno, just venting I guess.
Tuesday, May 24, 2011
Day 11 - Monday. Back on track with a two-a-day
8:00am - wake up.
8:30am - 24oz mate and ayurvedic teas.
11:15am - 10g BCAA.
11:30am - 1st metcon of the day:
3 rounds for time of:
Time: 9:05.
1:30pm - 2 HOUR thai massage. So necessary. My arms - specifically triceps and shoulders have been KILLING me for days. When I raise my arms up in front of me like a zombie I'm in terrible pain, and it's worse if from that zombie arm hold i internally rotate so my hands are against my chest and then try and press my elbows up into the sky. that REALLY hurts. I asked for 60-90 min and Anna (who's great) said she needed more time (which she didn't charge me for) because my arms were so wrecked. She literally spent 90% of her time on my arms, and then other 10% on the rest of my body.
4:00pm - Breaking fast?! Now?! Didn't mean to wait so late in the day but the massage therapist said to come then, so I came. Approx 5 oz. tri-tip steak on a Fiesta salad - mixed greens, roasted red peppers & onions, shredded jicama, green onions, diced tomoatoes, 1/4 avocado. approx 1 T. spicy ranch dressing. 20 oz coffee with 4 cream, 4 sugars. Exceptionally delicious coffee. Terrible black, but with cream and sugar it was so good I went back for a second cup (each cup was 10oz)!
7:00pm - a-coach.
8:30pm - Accel gel. Chocolate flavored. Nutritional facts:
What?! The sugar count is ridiculous! I didn't get a chance to read this until now. Am surprised that Team CF promotes these. Will talk to the coaches there tomorrow about this. Shoulda just had BCAA instead.
8:30pm - 2nd metcon of the day. Was supposed to get in OH squats today at 75% but my arms needed a break. Coach Joynier designed this one:
10 rounds:
7 goblet squats with 26# dumbbell in each hand (total weight 1 pood)
7 box jumps @ 20"
7 sit-ups
Wanted to get another wod in but without using arms. Realized in round 8 that it was all the same muscles I used in this morning's wod. Oops.
10:30pm - 8 egg whites, spices, brussel sprouts + butternut squash cooked in 1 T coconut milk. Yum.
8:30am - 24oz mate and ayurvedic teas.
11:15am - 10g BCAA.
11:30am - 1st metcon of the day:
3 rounds for time of:
2 - Front Squats @ 75% [115#]
12 Pull-ups
3 - Front Squats @ 75% [115#]
8 Box Jump (24 in.)s 5 - Front Squats @ 75% [115#]
4 Ring Dips
Time: 9:05.
1:30pm - 2 HOUR thai massage. So necessary. My arms - specifically triceps and shoulders have been KILLING me for days. When I raise my arms up in front of me like a zombie I'm in terrible pain, and it's worse if from that zombie arm hold i internally rotate so my hands are against my chest and then try and press my elbows up into the sky. that REALLY hurts. I asked for 60-90 min and Anna (who's great) said she needed more time (which she didn't charge me for) because my arms were so wrecked. She literally spent 90% of her time on my arms, and then other 10% on the rest of my body.
4:00pm - Breaking fast?! Now?! Didn't mean to wait so late in the day but the massage therapist said to come then, so I came. Approx 5 oz. tri-tip steak on a Fiesta salad - mixed greens, roasted red peppers & onions, shredded jicama, green onions, diced tomoatoes, 1/4 avocado. approx 1 T. spicy ranch dressing. 20 oz coffee with 4 cream, 4 sugars. Exceptionally delicious coffee. Terrible black, but with cream and sugar it was so good I went back for a second cup (each cup was 10oz)!
7:00pm - a-coach.
8:30pm - Accel gel. Chocolate flavored. Nutritional facts:
| Total Fat 0g |
| Saturated Fat 0g |
| Cholesterol 0mg |
| Sodium 95 mg |
| Potassium 40mg |
| Total Carbohydrate 20g |
| Dietary Fiber 0g |
| Sugars 10g |
| Protein 5g |
8:30pm - 2nd metcon of the day. Was supposed to get in OH squats today at 75% but my arms needed a break. Coach Joynier designed this one:
10 rounds:
7 goblet squats with 26# dumbbell in each hand (total weight 1 pood)
7 box jumps @ 20"
7 sit-ups
Wanted to get another wod in but without using arms. Realized in round 8 that it was all the same muscles I used in this morning's wod. Oops.
10:30pm - 8 egg whites, spices, brussel sprouts + butternut squash cooked in 1 T coconut milk. Yum.
Tuesday, May 10, 2011
Week Two
Sunday 5/1/2011
Skillwork: Butterfly work!! Need to start with feet back and scoop them up without starting with a swinging motion. Need to tighten lats and core for this to be an easier movement.
WOD: 150 push-ups for time. Every break for 2 seconds or more results in a 50m sprint. Steve's creation. Time: 14:04. Good arm killer.
Monday 5/2/2011
WOD 8pm: 3 Rds: 10 BJ @ 24”, 10 KBS @ 1 pood, 10 sit-ups. Time 4:26. 1st rd of BJs unbroken but 2nd and 3rd were not. Need to get better to string BJs at a slightly uncomfortable height.
Skillwork: 8pm: Lots of rope climb instruction while A-coaching (@7pm), then 2 full-out rope climbs before my WOD. 2nd went probably 75% as fast as the first – need to get better upper body strength so that I don’t slow down until after 3rd rope climbs in a row. Then worked on butterflies for about 30 minutes. I got the legs movement down and can rep out 3 in a row though my chin isn’t over the bar. Conversely, can get 1 rep with chin over the bar, but then I drop down hard. In order to get the legs motion I am overly controlling the movement which makes it hard to get enough power to get up over the bar, and when I am going all out I am able to get the 1 rep over the bar but can’t get the rhythm. Need to work on both of these to nail the movement.
Tuesday 5/3/2011
Skillwork: 6 am: Clean bar path work. Need to get my knees coming forward on the second pull to the hang position. Worked on sets of 3 mainly, though stayed at 83# and 93# for awhile as Dan suggested form improvements. Worked @ 33#, 53#, 63#, 73#, 83#, 93#, 103# in preparation for Helen meets Grace event on Friday. Then moved on to Jerks in sets of 3 @ 53# & 63#, 2 sets of 3 @ 73#, 2 sets of 3 @ 83#, and a few singles @ 93#.
WOD 1: 7 am: Half Grace. 2:57. I expected this to take much longer. Felt good.
WOD 2 series/Personal Punishment session with Coach Dan: 8am: 3 rounds of 5 pull-ups, 10 push-ups, 10 x 9’ WB @ 14#. Time- 5 min-ish. 2 min rest then, 1 mile run – Time 8:20. Followed by 5x back and forth bag penalties for running too slowly of cleaning the heavy bag once, then dragging in from ladder edge to ladder edge across the box floor. Followed by 5 isometric WB pushup, clean & squat – with my left hand on the WB with right hand on the ground do a push-up then jump over and transfer hands (not rolling the ball but moving my body over the ball) so left hand is on ground and right hand on the WB and do a push-up, followed by jumping up into a squatted position, clean the WB into a full squat. Those 5 were the hardest parts I think!! I am not coordinated.
Wednesday 5/4/11
Strength set: Find 1RM Press. PR today!! 5x 33#, 3x 53, 63#, then 2 @ 73, 83#, 1 @ 88# (PR), 93f, 90.5 f, 90.5f. Could’ve hit 90.5# fresh though. Then worked Push Press @ 63, 83, 103#. Slight jerk in 2nd set of 103#.
Thursday 5/5/11
Skillwork: 12:30 pm Bikram Yoga!
Heavy Metal Strength 5pm: Front Squat 5-5-5-5-5 (ended @ 115#)
Heavy Metal WOD 5pm: 3 rounds for time of: 50m Tire Flips, 15 Front Squats 135/95#, 25 Dumbbell Snatches 35/25#, 400 m Row. Time: 24:30 Was SOOO overheated during this workout. No more bikram pre-metcons!
Friday 5/6/11
Team CF Competition - Helen Meets Grace: 8:30 pm Partner WOD 3 rds: 400m run, 21 KBS, 12 pull-ups, 30 C&J @ 95. Time: 13:42.
Saturday & Sunday 5/7 - 5/8/11
Rest days - in CHI-TOWN! CFC Anniversary Party. Thank god I wasn't tracking my nutrition on this trip. good LORD!
--> This week I didn't really stick to my goals of 7-10 min metcons and laying low. Fail. I did, however, cut back and not workout 10 times this week, which when I get really excited about working out is actually quite difficult for me. So, that's a win. Next week I'll be back to two-a-days and awesome punishment, but the following week I really need to get in more of the short time domains.
Skillwork: Butterfly work!! Need to start with feet back and scoop them up without starting with a swinging motion. Need to tighten lats and core for this to be an easier movement.
WOD: 150 push-ups for time. Every break for 2 seconds or more results in a 50m sprint. Steve's creation. Time: 14:04. Good arm killer.
Monday 5/2/2011
WOD 8pm: 3 Rds: 10 BJ @ 24”, 10 KBS @ 1 pood, 10 sit-ups. Time 4:26. 1st rd of BJs unbroken but 2nd and 3rd were not. Need to get better to string BJs at a slightly uncomfortable height.
Skillwork: 8pm: Lots of rope climb instruction while A-coaching (@7pm), then 2 full-out rope climbs before my WOD. 2nd went probably 75% as fast as the first – need to get better upper body strength so that I don’t slow down until after 3rd rope climbs in a row. Then worked on butterflies for about 30 minutes. I got the legs movement down and can rep out 3 in a row though my chin isn’t over the bar. Conversely, can get 1 rep with chin over the bar, but then I drop down hard. In order to get the legs motion I am overly controlling the movement which makes it hard to get enough power to get up over the bar, and when I am going all out I am able to get the 1 rep over the bar but can’t get the rhythm. Need to work on both of these to nail the movement.
Tuesday 5/3/2011
Skillwork: 6 am: Clean bar path work. Need to get my knees coming forward on the second pull to the hang position. Worked on sets of 3 mainly, though stayed at 83# and 93# for awhile as Dan suggested form improvements. Worked @ 33#, 53#, 63#, 73#, 83#, 93#, 103# in preparation for Helen meets Grace event on Friday. Then moved on to Jerks in sets of 3 @ 53# & 63#, 2 sets of 3 @ 73#, 2 sets of 3 @ 83#, and a few singles @ 93#.
WOD 1: 7 am: Half Grace. 2:57. I expected this to take much longer. Felt good.
WOD 2 series/Personal Punishment session with Coach Dan: 8am: 3 rounds of 5 pull-ups, 10 push-ups, 10 x 9’ WB @ 14#. Time- 5 min-ish. 2 min rest then, 1 mile run – Time 8:20. Followed by 5x back and forth bag penalties for running too slowly of cleaning the heavy bag once, then dragging in from ladder edge to ladder edge across the box floor. Followed by 5 isometric WB pushup, clean & squat – with my left hand on the WB with right hand on the ground do a push-up then jump over and transfer hands (not rolling the ball but moving my body over the ball) so left hand is on ground and right hand on the WB and do a push-up, followed by jumping up into a squatted position, clean the WB into a full squat. Those 5 were the hardest parts I think!! I am not coordinated.
Wednesday 5/4/11
Strength set: Find 1RM Press. PR today!! 5x 33#, 3x 53, 63#, then 2 @ 73, 83#, 1 @ 88# (PR), 93f, 90.5 f, 90.5f. Could’ve hit 90.5# fresh though. Then worked Push Press @ 63, 83, 103#. Slight jerk in 2nd set of 103#.
Thursday 5/5/11
Skillwork: 12:30 pm Bikram Yoga!
Heavy Metal Strength 5pm: Front Squat 5-5-5-5-5 (ended @ 115#)
Heavy Metal WOD 5pm: 3 rounds for time of: 50m Tire Flips, 15 Front Squats 135/95#, 25 Dumbbell Snatches 35/25#, 400 m Row. Time: 24:30 Was SOOO overheated during this workout. No more bikram pre-metcons!
Friday 5/6/11
Team CF Competition - Helen Meets Grace: 8:30 pm Partner WOD 3 rds: 400m run, 21 KBS, 12 pull-ups, 30 C&J @ 95. Time: 13:42.
Saturday & Sunday 5/7 - 5/8/11
Rest days - in CHI-TOWN! CFC Anniversary Party. Thank god I wasn't tracking my nutrition on this trip. good LORD!
--> This week I didn't really stick to my goals of 7-10 min metcons and laying low. Fail. I did, however, cut back and not workout 10 times this week, which when I get really excited about working out is actually quite difficult for me. So, that's a win. Next week I'll be back to two-a-days and awesome punishment, but the following week I really need to get in more of the short time domains.
Week One - Heavy Week
Monday 4/25/2011 Metcon: Team WOD. Each team member rows 800m, while the other members do DUs, hollow rocks, plank holds (for seconds), & mountain climbers (both legs count as 1 rep). My total score 440.
Skillwork: Stringing TTB work. Need bigger kip, almost out of control to string these. Snatch progressions up to 55#. Worked on bar path mostly and shoulder mobility.
Tuesday 4/26/2011
Strength Set: Push Jerk 5-5-5 @40/50/60% 1RM. Accidentally used men’s bar, so thought I was lifting at the %ages, but actually was up about 10% using 65#, 75#, and 85#. Then, metcon was 2 WODs back to back with 1 min rest in b/w.
Metcon: WOD A: 30 DU, 10 Push press @ 55#, 10 HSPU (8 min cap). Again with the wrong bar so worked @ 65#... 1 min rest… WOD B: 200 m sprint, 10 BJ @ 24”, 10 air squats. WOD A completed 2 rds + some DUs, WOD B completed in 8:30 or so.
Skillwork: Skin the Cat work with Coach Dan. Need to focus on tightening lats (shove shoulders back to start the movement) and get a stronger core. Need to do GHDs and other ancillary skills work to improve.
Wednesday 4/27/2011
Activity: Surfing! Love that Stacy came to visit and made me do stuff :) 2.5 hrs
WOD: Cindy! 12 rds
Thursday 4/28/2011
Metcon@ 9am: 15 min AMRAP of 200m row, 10 SDHP @65#, 200m sprint, 10 KBS @ 1 pood, 20 sit-ups. 3 or so rounds. I think.
Heavy Metal WOD(s) @5pm:
1) 10 mins to find your 1RM OHS. 105#! PR!! (Stacy said my depth was good during this portion of the afternoon, but in later rounds struggled really bad to hit depth so unsure if I really hit this PR or not).
2) 5 Rds for time: 3 OHS @ 95#, 25m burpee broad jump. This was atrocious. Couldn’t find the bottom of my OHS so this really ended up being a few burpee broad jump sessions and a bunch of trying to get to the bottom of the squat.
3) 25 min AMRAP: thruster @ 95#, 1 wall climb with 50# sandbag, 7 burpee 24” box jump onto and overs, 1 wall climb with 50# sandbag, 7 KBS @ 1.5 pood. This was kinda a mess b/c there were so many of us waiting for wall climbs or boxes that it’s hard to say b/c I went out of order so frequently. Probably was in b/w 2-3 rounds.
Friday 4/29/2011
WOD: 10-1 exchange Body Complex Progression (air squat, push-up, sit-up, superman, jumping knee tuck) & Squat Clean @ 95# plus sprint 100m in b/w each round. Time 25:58. I was DYING towards the end of this wod. I could really feel that I had worked out so much this week and was simply exhausted by the time I got into this. Was fighting to finish without even wanting to finish by the end.
WOD: Running! 4.1 miles in 47:49.4
Saturday 4/30/2011
Rest Day.
-->by thursday and friday I was REALLY feeling burnt out. thursday evening after we worked OHS and moved on to the metcon the metcon felt atrocious, and friday i was fighting so hard to get up 95# cleans - way harder than normally necessary. i know that this new workout plan is heavy and maybe even a little crazy but i think it'll be good for me to learn to really fight through a week. so... we'll stick with this for a few weeks and then i'll either continue on or try something new.
Skillwork: Stringing TTB work. Need bigger kip, almost out of control to string these. Snatch progressions up to 55#. Worked on bar path mostly and shoulder mobility.
Tuesday 4/26/2011
Strength Set: Push Jerk 5-5-5 @40/50/60% 1RM. Accidentally used men’s bar, so thought I was lifting at the %ages, but actually was up about 10% using 65#, 75#, and 85#. Then, metcon was 2 WODs back to back with 1 min rest in b/w.
Metcon: WOD A: 30 DU, 10 Push press @ 55#, 10 HSPU (8 min cap). Again with the wrong bar so worked @ 65#... 1 min rest… WOD B: 200 m sprint, 10 BJ @ 24”, 10 air squats. WOD A completed 2 rds + some DUs, WOD B completed in 8:30 or so.
Skillwork: Skin the Cat work with Coach Dan. Need to focus on tightening lats (shove shoulders back to start the movement) and get a stronger core. Need to do GHDs and other ancillary skills work to improve.
Wednesday 4/27/2011
Activity: Surfing! Love that Stacy came to visit and made me do stuff :) 2.5 hrs
WOD: Cindy! 12 rds
Thursday 4/28/2011
Metcon@ 9am: 15 min AMRAP of 200m row, 10 SDHP @65#, 200m sprint, 10 KBS @ 1 pood, 20 sit-ups. 3 or so rounds. I think.
Heavy Metal WOD(s) @5pm:
1) 10 mins to find your 1RM OHS. 105#! PR!! (Stacy said my depth was good during this portion of the afternoon, but in later rounds struggled really bad to hit depth so unsure if I really hit this PR or not).
2) 5 Rds for time: 3 OHS @ 95#, 25m burpee broad jump. This was atrocious. Couldn’t find the bottom of my OHS so this really ended up being a few burpee broad jump sessions and a bunch of trying to get to the bottom of the squat.
3) 25 min AMRAP: thruster @ 95#, 1 wall climb with 50# sandbag, 7 burpee 24” box jump onto and overs, 1 wall climb with 50# sandbag, 7 KBS @ 1.5 pood. This was kinda a mess b/c there were so many of us waiting for wall climbs or boxes that it’s hard to say b/c I went out of order so frequently. Probably was in b/w 2-3 rounds.
Friday 4/29/2011
WOD: 10-1 exchange Body Complex Progression (air squat, push-up, sit-up, superman, jumping knee tuck) & Squat Clean @ 95# plus sprint 100m in b/w each round. Time 25:58. I was DYING towards the end of this wod. I could really feel that I had worked out so much this week and was simply exhausted by the time I got into this. Was fighting to finish without even wanting to finish by the end.
WOD: Running! 4.1 miles in 47:49.4
Saturday 4/30/2011
Rest Day.
-->by thursday and friday I was REALLY feeling burnt out. thursday evening after we worked OHS and moved on to the metcon the metcon felt atrocious, and friday i was fighting so hard to get up 95# cleans - way harder than normally necessary. i know that this new workout plan is heavy and maybe even a little crazy but i think it'll be good for me to learn to really fight through a week. so... we'll stick with this for a few weeks and then i'll either continue on or try something new.
Tuesday, December 14, 2010
Back at it
Monday 12/14/10. Back in VA for the holidays!
Nutrition:
2 eggs + 1 egg white
2 c. coffee w/ half and half + 2 sugars, ~8 oz. gyro meat, one bite of pita, prob 1/4 c tzasiki (yogurt) sauce, small greek salad, w/ greek/italian dressing
pre-workout: 2 oz (?) Carl Buddig sliced turkey breast
post: 100 cal vanilla muscle milk
scrambled egg whites (3 or 4 eggs maybe?) with 2 % cheddar
Workout @ Gold Medal Graplling:
3 Rds of 1:30 each interval:
stairs
keg/hammer slam (keg rd 1, hammer rd 2, keg rd 3)
21" tire jumps
25# dumbbell cleans
push-ups
sit-ups
rest
That was tiring and got a good sweat going. Didn't track reps just tried to block out the world and pushed myself. Prob could've pushed harder if I had a counter or could've tracked and compared my reps round by round. Did most of the push-ups on my knees b/c I was aiming at 45 per interval, but did a few full-out in rd 3 (aafter being called out for being a girl). Then, worked on DLs.
DL @ 95#x5 - 135x5 - 185x3 - 205x3 - 225x2 - 245x1
Finished out with 10 sets of 5 kipping pull-ups.
I dunno if I'm gonna keep tracking my nutrition. It was necessary when I first started to keep myself accountable, but now I'm accustomed to eatng this way and really only cheat prob once a week with something I feel bad about. I also decided to switch to a more primal than paleo approach as I allow myself dairy, and occassionally sea salt.
Nutrition:
2 eggs + 1 egg white
2 c. coffee w/ half and half + 2 sugars, ~8 oz. gyro meat, one bite of pita, prob 1/4 c tzasiki (yogurt) sauce, small greek salad, w/ greek/italian dressing
pre-workout: 2 oz (?) Carl Buddig sliced turkey breast
post: 100 cal vanilla muscle milk
scrambled egg whites (3 or 4 eggs maybe?) with 2 % cheddar
Workout @ Gold Medal Graplling:
3 Rds of 1:30 each interval:
stairs
keg/hammer slam (keg rd 1, hammer rd 2, keg rd 3)
21" tire jumps
25# dumbbell cleans
push-ups
sit-ups
rest
That was tiring and got a good sweat going. Didn't track reps just tried to block out the world and pushed myself. Prob could've pushed harder if I had a counter or could've tracked and compared my reps round by round. Did most of the push-ups on my knees b/c I was aiming at 45 per interval, but did a few full-out in rd 3 (aafter being called out for being a girl). Then, worked on DLs.
DL @ 95#x5 - 135x5 - 185x3 - 205x3 - 225x2 - 245x1
Finished out with 10 sets of 5 kipping pull-ups.
I dunno if I'm gonna keep tracking my nutrition. It was necessary when I first started to keep myself accountable, but now I'm accustomed to eatng this way and really only cheat prob once a week with something I feel bad about. I also decided to switch to a more primal than paleo approach as I allow myself dairy, and occassionally sea salt.
Saturday, October 2, 2010
10/1 and 10/2 workouts
Friday 10/1: Late night workout. Swam 20 lengths of the pool at my apt complex, treaded water arms only until I felt like I might drown, then switched to legs only till the same, then arms and legs. Then finished up with fourteen lengths.
Saturday 10/2:
3 rds of-
1/3 mile on treadmill on 12% incline @4.6 mi pace
10 lat pull downs @ 90#
30 air squats
20 sit ups/20 leg raises/20 (per side) oblique twists (situps in rd 1, leg raises in rd 2, oblique twists in rd 3)
I didn't do it for time because there was no clock in the room. I bought a watch with a timer for just this sort of instance, but didn't have it on me. I just went through the exercises as fast as i could and aimed for unbroken everything. Unbroken is one of those things I haven't yet mastered... The ability to keep pushing through those last few (or sometimes not so few) reps. I'm better with time priority than task. Tell me I have ten seconds left on a box jump, I'm likely to crank out as many as possible in that time, but tell me i have ten more reps and I'm likely to stop, take a breath and then finish. Guess we all have shit to work on, no??
Then I swam a quick lap in the pool to cool off and laid out by the pool and started The Alchemist by Paolo Cuehlo. Lovely little Saturday :)
Saturday 10/2:
3 rds of-
1/3 mile on treadmill on 12% incline @4.6 mi pace
10 lat pull downs @ 90#
30 air squats
20 sit ups/20 leg raises/20 (per side) oblique twists (situps in rd 1, leg raises in rd 2, oblique twists in rd 3)
I didn't do it for time because there was no clock in the room. I bought a watch with a timer for just this sort of instance, but didn't have it on me. I just went through the exercises as fast as i could and aimed for unbroken everything. Unbroken is one of those things I haven't yet mastered... The ability to keep pushing through those last few (or sometimes not so few) reps. I'm better with time priority than task. Tell me I have ten seconds left on a box jump, I'm likely to crank out as many as possible in that time, but tell me i have ten more reps and I'm likely to stop, take a breath and then finish. Guess we all have shit to work on, no??
Then I swam a quick lap in the pool to cool off and laid out by the pool and started The Alchemist by Paolo Cuehlo. Lovely little Saturday :)
Sunday, September 12, 2010
Seriously though. I'm not a runner.
For someone who isn't a runner I sure run a lot recently. It clears my head, and I've had a lot of shit on my mind recreantly and it gives me 30 minutes or a hour or more where all I can think about is man I wish I were doing something else (just kidding).
Actually I don't know what I think about when I run. I think about a million different things, it's almost like dreaming. My mind goes all over the place, and when I'm done I feel completely drained and have no clear memory of what went through my head during the run. When you spend too much time during the day thinking about things, this is the perfect way to put it all away. I also feel like it helps control my emotions- if I'm feeling sad or stressed before the run I feel like I somehow run all the emotions out of my system.
Today's workout:
Run 1.2 miles up/down hills... More downhill on the way out (approx 13 min)
20 situps
20 leg raises
Run 1.2 miles up/down hills... More uphill on the way back (approx 15 min)
4 rds: 5 pushups w/ 10 sec rest in b/w each rd
<2-3 min rest>
2 rds: 2 super steep hill sprints
The path I chose was only 1.2 miles (I got a bit turned around... Surprise) before it ended so once i got back to my starting point I just didn't have enough sunlight or the desire to run another 30 minutes back and forth the same path, so i figured I'd exhaust myself with super steep hill sprints. That did the trick!!
Actually I don't know what I think about when I run. I think about a million different things, it's almost like dreaming. My mind goes all over the place, and when I'm done I feel completely drained and have no clear memory of what went through my head during the run. When you spend too much time during the day thinking about things, this is the perfect way to put it all away. I also feel like it helps control my emotions- if I'm feeling sad or stressed before the run I feel like I somehow run all the emotions out of my system.
Today's workout:
Run 1.2 miles up/down hills... More downhill on the way out (approx 13 min)
20 situps
20 leg raises
Run 1.2 miles up/down hills... More uphill on the way back (approx 15 min)
4 rds: 5 pushups w/ 10 sec rest in b/w each rd
<2-3 min rest>
2 rds: 2 super steep hill sprints
The path I chose was only 1.2 miles (I got a bit turned around... Surprise) before it ended so once i got back to my starting point I just didn't have enough sunlight or the desire to run another 30 minutes back and forth the same path, so i figured I'd exhaust myself with super steep hill sprints. That did the trick!!
Tuesday, March 16, 2010
"I'm no longer wincing when I watch you do an OH squat"
Workout:
Strength set - OH Squat 5x1 @ 80#. I used my 1RM b/c I know that isn't the heaviest I can go based on strength, I'm just being limited by my horrendous form. And when I say horrendous, please know I am not exaggerating. Need to remember to lead with my butt and not let my knees drift forward. Today I practiced getting down into an OH squat in front of a bench - about four-five inches away. Need to repeat that with a PVC until it becomes natural. I did make progress. It's still really ugly, but Rudy managed to give me a pretty big compliment about it after I worked it for awhile... see the title of this blog.
Met con was an AMRAP. 12 min: 5 burpees, 10 pull ups, 15 sit ups. Post WOD skill - 3 x max handstand push ups with 1 controlled negative at conclusion of each set (90 seconds rest)
6 Rounds + 5 burpees/10 pull-ups/6 sit-ups
Used the fat bar since I need to get used to working on it. Strung 5/5 the first 2 sets, then broken into 2/3s after. Started ripping my left hand down near my palm, realized I was overgripping and loosened my grip a bit, sorta releasing/relaxing my grip once my chin was over the bar. Then I ripped on my right hand. Go figure. Not bad though, doesn't hurt today at all.
Good workout. Kept moving throughout but would've like to be closer to unbroken on the pull-ups. Need to work on those on the new bar more.
--
8:30 am (ish) - 2 eggs, ~4oz rainbow chard.
12:30 pm (ish) - 4 oz. assorted butter lettuce, 2 oz. baked eggplant, 3 oz. grilled sole with 1 t. avocado oil + balsamic vinegar
3:30 pm - ~2 T. cashew/almond/macadamia nut butters, 3 slivers dried organic apples (no sugar/additives). i c. chocolate puerh tea with 2 T. coconut milk.
5:45 pm [Pre-wod] - 3 oz. grd. lamb with ~4 oz. rainbow chard and 4 slivers dried organic apples.
10:30 pm - steak fajita meat with onions and red peppers (whole thing was probably 10 oz. though I'm not sure of the ratio vegis:meat). Ate some of the rice & refried beans.
Sunday, January 17, 2010
Sundays are niiice
8:15am - 1 egg, 2oz. grd turkey, coconut water
11:30(ish)am [During skills work] - 4 1/2 oz. turkey jerky plus coconut water.
I did skills work & a wod today from about 10 am- 12:30pm and during skills work I got hungry and wasn't feeling as strong as usual in my strength work so got some protein in.
12:00(ish)pm [Post-wod] - 1 1/2 oz. turkey jerky plus coconut water.
2:30pm - Chamomile tea w/ 1 t. honey. Large green salad with mixed greens, roasted red peppers, green onions, avocado, 6-8 oz. chicken breast and vinaigrette.
8:30pm - 4 oz. macademia crusted catfish plus large mixed greens salad with yellow peppers, mushrooms, 1/2 c. blueberries, white truffel oil, 3 t. cherry/strawberry/blackberry/blueberry preserves (organic, no sugar added) and Chocolate tea with coconut milk, and a few pieces dark chocolate chunks (about a thumb's worth).
11:15pm - one more chocolate tea with coconut milk. And a t. of raw sugar. Mmmm.
--
Today was a fantastic skills/workout day and I left feeling AMAZING. I still haven't gotten my grip back, but I was able to string 9 together with a switch-grip, so that was improvement. Next time I work on stringing together pull-ups I'm gonna tape my hands and see if that will lessen the grip pain and allow me to get back into longer sets of pull-ups. I worked on overhead squats at low weights to focus on lock out and depth for awhile, saw small improvements. Need to remember to stretch wrists each day. Worked on HSPUs, alternating working on controlled negatives to the ground and push-ups with 2 abmats. Did 3 rds of 5 Wall Ball @ 20# aimed at and sometimes hitting the red line, then 1 or 2 rds 10 WB @ 14# nailing the red line each time (had to re-do 3 missed reps- 1 in 1st rd, 2 in 2nd). Worked on double-unders for awhile. I haven't done these in, what, a month? Struggled stringing more than 3 together (PR is 6), but was able to work on these calmly, without frustration. That was a first for me. THEN, after I thought I was all done, I re-did the baseline. Hadn't done this since I started (orig time was a whopping 9:53).
Baseline wod:
I did, however, struggle at the end of the day with food cravings. I was craving chocolate and bad things like whoa. Amy and I walked around Whole Foods (WF) and I bought some chocolate tea and coconut milk to have a light cheat (though I as sleepy and craving a MAJOR cheat). It did the trick.
11:30(ish)am [During skills work] - 4 1/2 oz. turkey jerky plus coconut water.
I did skills work & a wod today from about 10 am- 12:30pm and during skills work I got hungry and wasn't feeling as strong as usual in my strength work so got some protein in.
12:00(ish)pm [Post-wod] - 1 1/2 oz. turkey jerky plus coconut water.
2:30pm - Chamomile tea w/ 1 t. honey. Large green salad with mixed greens, roasted red peppers, green onions, avocado, 6-8 oz. chicken breast and vinaigrette.
8:30pm - 4 oz. macademia crusted catfish plus large mixed greens salad with yellow peppers, mushrooms, 1/2 c. blueberries, white truffel oil, 3 t. cherry/strawberry/blackberry/blueberry preserves (organic, no sugar added) and Chocolate tea with coconut milk, and a few pieces dark chocolate chunks (about a thumb's worth).
11:15pm - one more chocolate tea with coconut milk. And a t. of raw sugar. Mmmm.
--
Today was a fantastic skills/workout day and I left feeling AMAZING. I still haven't gotten my grip back, but I was able to string 9 together with a switch-grip, so that was improvement. Next time I work on stringing together pull-ups I'm gonna tape my hands and see if that will lessen the grip pain and allow me to get back into longer sets of pull-ups. I worked on overhead squats at low weights to focus on lock out and depth for awhile, saw small improvements. Need to remember to stretch wrists each day. Worked on HSPUs, alternating working on controlled negatives to the ground and push-ups with 2 abmats. Did 3 rds of 5 Wall Ball @ 20# aimed at and sometimes hitting the red line, then 1 or 2 rds 10 WB @ 14# nailing the red line each time (had to re-do 3 missed reps- 1 in 1st rd, 2 in 2nd). Worked on double-unders for awhile. I haven't done these in, what, a month? Struggled stringing more than 3 together (PR is 6), but was able to work on these calmly, without frustration. That was a first for me. THEN, after I thought I was all done, I re-did the baseline. Hadn't done this since I started (orig time was a whopping 9:53).
Baseline wod:
500m row, 40 squats, 30 situps, 20 pushups, 10 pull ups
Kept the row under 2:00 almost the full 500m, went above 3-4 times throughout the wod (I never stayed above that time though for more than 1 pull) maxing out with a slowest speed of 2:06. Rudy said elite girls time is sub 2:00. I almost peed myself. I thought I was crap at rowing! In fact, I may have jumped up and down after leaving the box and screamed "Rudy said elite! He said ELITE!" at my car. May have. I'm not admitting anything. The wod felt great and I was thrilled to have almost cut my time in half (58% improvement).
Time: 5:24.
It was nice to feel so strong today. It was nice to work on skills I wanted to improve and see improvement. It was surprisingly nice to accept that I couldn't improve my double-unders today, and know that I have tomorrow and the next day, etc. to work on them. Today was a great day. Plus, Amy and I went to Lululemon and I'm down another size.
Thursday, January 14, 2010
I don't really have a title for today's blog
Nutrition
9:30am - 1 egg, 2 oz. grd. turkey, 1/4 of a red pepper. Surprisingly good. Was prepared not to like it. Didn't remember to add any fat in, so ate 2 macadamias after I finished breakfast.
10am - Attempted coffee + hemp milk. Yuck. Tasted like soy milk, except not as good. And I don't like soy milk, so this is not a compliment. I will just go back to not having dairy or any dairy substitute. I've made it this far. Sigh.
5:45/6pm [Pre-wod] - 4 oz imitation crab meat, 2 T. sunbutter, ~2 blocks coconut water
8:30ish [Post-wod] - 2 block coconut water. That was it. ::sigh:: (I forgot the tuna sashimi I had gotten for post-wod today. oops)
9:45pm - 4 oz tuna sashimi, 6 oz. red chard + dandelion greens + red peppers sauteed in ~1 1/2 T. grapeseed oil
I bought grd turkey for the first time and cooked it up today with some sage, rosemary, garlic, and nutmeg. I didn't use any oil or enough spices (also I should have mixed the spices in while it was raw to really develop the flavor of the spices into the meat, but I hadn't yet decided what to put in it), so it's okay, but not great by itself. Amazingly delicious with an over easy egg on top.
--
Worked on getting comfortable throwing myself against the wall for HSPUs and controlled negatives to the floor (no mat). Finally getting comfortable finding the floor without crashing and screaming (sort of. I screamed once. It's hard!!). Also, Megan pointed out that I'm too far from the wall, and that I'm actually doing HSPUs to the 2nd mat, not the 3rd because my head is so far from the wall... which means I can ditch the 3rd mat and move on to only 2!! Progress, again :) Now, if I could only string more than 4 together...
Barbara Lite tonight. 3 rds: 20 pull-ups 30 push-ups 40 sit-ups 50 squats, with 3 min rest in b/w each round. Total time: 22:07, 1st rd was 5:01, 2nd was 5:40, and the 3rd was 5:26.
It was exhausting and I don't think I could've gone any faster tonight, and won't improve on this metcon until A) i get my technique down for pull-ups, and B) I can string together more push-ups. I struggled stringing my pull-ups (still not used to the new grip but am trying to work it out) and was only able to get 10 in a row (in both rd 1 and 3) before coming off. The push-ups I did full-out and FUCK was there a lot of them! The last 4 push-ups in the 3rd round were singles, but I was pleased to not have to resort to singles until then. I started each rd with at least 5 in a row, I think I got 7 or 8 in rd 1. I mainly did 4s and 3s, but towards the end of each rd I broke into 2s.
Sit-ups were unbroken in rds 1 and 2, but the 3rd rd I broke for a second at 20 and thought to myself THIS SHIT WILL NEVER END, before quickly getting back into it. They were slower than I would have liked them to be in the 2nd rd. Squats were disappointing in the the 1st and 2nd rds as I should have pushed harder knowing I had a three minute rest so close and not broken them (they did not need to be broken at all). Didn't break the 3rd rd of squats because Chris kept saying over and over not to, plus I wanted to beat Heather... which I did not do. Next time. Thanks, Chris, for demanding that I not break in my last rd.
Left the box feeling great and super pumped, though I'm not sure about what. But, hey, I'll take it!!
Also, I haven't weighed myself since I moved to my new apt (I left the scale at my old place and have yet to retrieve it). I have done so every morning since June, and it's weird to think tomorrow will be one whole week without weighing myself. Kinda weird. I think I miss it. Every morning I think, Hmm, I wonder if i weight more/less/or the same as yesterday. That may actually be enough of a reason to actually go pick up some of my shit this weekend.
9:30am - 1 egg, 2 oz. grd. turkey, 1/4 of a red pepper. Surprisingly good. Was prepared not to like it. Didn't remember to add any fat in, so ate 2 macadamias after I finished breakfast.
10am - Attempted coffee + hemp milk. Yuck. Tasted like soy milk, except not as good. And I don't like soy milk, so this is not a compliment. I will just go back to not having dairy or any dairy substitute. I've made it this far. Sigh.
1pm - Whole Foods buffet leftovers - 4 oz turkey fajitas (meat + peppers+onions), 3 T. guacamole (yum!), and 5 oz. kale salad with shittake mushrooms, tomato, cucumbers and red onion w/ fresh squeezed lemon
1:30pm hot tea with 1 t. honey and 2 T. sunbutter
5:45/6pm [Pre-wod] - 4 oz imitation crab meat, 2 T. sunbutter, ~2 blocks coconut water
8:30ish [Post-wod] - 2 block coconut water. That was it. ::sigh:: (I forgot the tuna sashimi I had gotten for post-wod today. oops)
9:45pm - 4 oz tuna sashimi, 6 oz. red chard + dandelion greens + red peppers sauteed in ~1 1/2 T. grapeseed oil
--
Worked on getting comfortable throwing myself against the wall for HSPUs and controlled negatives to the floor (no mat). Finally getting comfortable finding the floor without crashing and screaming (sort of. I screamed once. It's hard!!). Also, Megan pointed out that I'm too far from the wall, and that I'm actually doing HSPUs to the 2nd mat, not the 3rd because my head is so far from the wall... which means I can ditch the 3rd mat and move on to only 2!! Progress, again :) Now, if I could only string more than 4 together...
Barbara Lite tonight. 3 rds: 20 pull-ups 30 push-ups 40 sit-ups 50 squats, with 3 min rest in b/w each round. Total time: 22:07, 1st rd was 5:01, 2nd was 5:40, and the 3rd was 5:26.
It was exhausting and I don't think I could've gone any faster tonight, and won't improve on this metcon until A) i get my technique down for pull-ups, and B) I can string together more push-ups. I struggled stringing my pull-ups (still not used to the new grip but am trying to work it out) and was only able to get 10 in a row (in both rd 1 and 3) before coming off. The push-ups I did full-out and FUCK was there a lot of them! The last 4 push-ups in the 3rd round were singles, but I was pleased to not have to resort to singles until then. I started each rd with at least 5 in a row, I think I got 7 or 8 in rd 1. I mainly did 4s and 3s, but towards the end of each rd I broke into 2s.
Sit-ups were unbroken in rds 1 and 2, but the 3rd rd I broke for a second at 20 and thought to myself THIS SHIT WILL NEVER END, before quickly getting back into it. They were slower than I would have liked them to be in the 2nd rd. Squats were disappointing in the the 1st and 2nd rds as I should have pushed harder knowing I had a three minute rest so close and not broken them (they did not need to be broken at all). Didn't break the 3rd rd of squats because Chris kept saying over and over not to, plus I wanted to beat Heather... which I did not do. Next time. Thanks, Chris, for demanding that I not break in my last rd.
Left the box feeling great and super pumped, though I'm not sure about what. But, hey, I'll take it!!
Also, I haven't weighed myself since I moved to my new apt (I left the scale at my old place and have yet to retrieve it). I have done so every morning since June, and it's weird to think tomorrow will be one whole week without weighing myself. Kinda weird. I think I miss it. Every morning I think, Hmm, I wonder if i weight more/less/or the same as yesterday. That may actually be enough of a reason to actually go pick up some of my shit this weekend.
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