Interval Run, DL & Metcon

Saturday: 9/29 Took a rest day

Today: am Interval Run 3x1 mile under 7:45
Times: 7:36, 7:45, 7:49...couldn't quite get the last run under my goal time but it was a smoker for me!

late am: DL 5x135, 3x155, 7x171 I haven't tried to max on this one in a while but I felt strong today. Hopefully I'm close to my old pr (215)

made up a Metcon since I rested yesterday:
20 min of: 5 Thrusters, 7 HPC, 10 SDHP
I used 65# and completed 7 rounds plus thrusters, HPC & 2 SDHP...almost to 8!

Tempo & Bench

am: 4 mile pace run at 9 min pose + mile warm-up and mile-cool down
pm: Bench Press: 65x5, 72.5 x3, 80x5...looking forward to trying to pr on this next week. I think I'm ready!

Back Squat

Back Squat: 3x80, 3x95, 11x105
3x15 of back ext, kbs, lunges (3x30)
I was really happy with how my back squat went today. I think more reps at a lighter weight is going to be ideal for me getting over my slump with this lift.

Long Run POSE Style

7 mile run this morning at 10 min pace. I tried working on pulling on-and-off for the first few miles but my right calf started cramping at 31/2 so I had to keep stopping to massage & stretch it out. Cardio-wise I wanted to go faster but I could hardly pick up my feet and land properly by the end. When I focus, I can pull on one leg but then the opposite leg is always a gimp. I think I need to work more on the pose exercises on rest days...jumping, falling, twisting, turning, skipping.

Rowing Intervals & Shoulders

am: Rowing Intervals 1 min on/1 min off for 8 sets. Total distance approx 2000 meters
pm: Shoulder Press: 55x3, 60x3, 65x6
3x15 of: ring dips w/ a band, push-ups, pull-ups

Role-Playing CrossFit

The other day I heard Ellie asking her Dad if they could play CrossFit. It was hilarious. Ellie was bossing Saedi around about how to do a back squat & telling Riley to be Mr Rick. She wanted to be Dymphna & Saedi was re-named Julia. Here's a little reenactment of their dramatization.

Interval Run, DL, HPC

Saturday 8/22/09
Interval Run: 8x400 all under 1:48 with a new pr on my first at 1:35
DL: 125x3,145x3,165x7
HPC: 45,55,65,75,85,95,105,110(f)
plank: 90 sec hold

Today: Rest Day

Metcon Day

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Time: 21:13

Tempo, Bench, & Karen

am: Tempo Run
1 mile warm-up
3.5 mile run, pose 9 min pace
1 mile cool-down

bench press 56x3,65x3,72x11

pm: had to try to beat Jen's time on Karen
"Karen"
For time:
150 Wallball shots, 20 pound ball
I used 14# ball and finished in 7:16 completely nauseated. Last time I finished in 6:25 using 10# ball so I'm pretty proud of my new time/weight combo

Squats

Back Squat: 80x5,90x5,100x5
Overhead Squat: 65x3,75x3,85x3
Yesterday's WOD:
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.
101 Double Unders & 121 Sit-Ups
Was able to do 20 double unders in a row, which is a new pr for me!!!

Long Run POSE Style

6 mile POSE run at 10 min pace. I feel like I'm landing correctly but my calves aren't strong enough to focus on the pulling up yet. I'm now limping from excruciating calf pain!

Row & Shoulders

early am: 3500 meter row 15:29
late am: SP 45x5,50x5,55x7 then singles 60,65,70,72,75(f)
PPx3: 45,55,60,65,70,75,80 then singles 85,90,95(f)
Was able to reach both my pr's on shoulders but unable to make any new pr's today. All in all, happy I'm getting my strength back and at least hitting my old pr's.

Sprints & DL

3x800m POSE sprints: 3:39, 3:36, 3:39
DL: 117x5,135x5,153x5

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Time: 21:48 using 135# DL, 70# Bench Press, 75# Clean

Tempo & Bench

1 mile warm up
3 mile tempo run at 9 min pace. Tried running POSE method entire time and I definitely feel the difference. Calves still store & some new blisters on the the front of my feet. Happy I was able to hold the method for about 90% of time while keeping with the pace.
1 mile cool down

Bench Press: 50#x5, 55x5, 65x11, then singles maxing at 85#

Past Few Days

Saturday 8/8/09
1 mile intervals: 7:27/7:43

Sunday: FGB: 299...2 points off my old pr

Monday: Back Squat...95x3, 110 x3, 115 x5

Tuesday: Rest Day

10K Run

10K run with family...59 min plus some change

Shoulders

Shoulder Press x1: 55,60,65,70,75(f),72,75(f)
Push Press x3: 55,65,70,75,80
Push Jerk x5: 55,65,70,75,80(x2)

HUNGRY!

Deadlift: 3x140#, 3x160#, 3x180#
WOD:
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Time: 22:20...quads are smoked and I ate through my entire kitchen today. My appetite had skyrocketed from all these dang metcons!

Fight Gone Bad

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Total Points: 276...first time using 14# wall ball but also 1st time doing step-ups instead of box jumps...just didn't have it in me to do box jumps. Smoked me...old pr in March was 295...grr!

Getting Back Into Sprints

Friday:
"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Finished 7 rounds of running, and I think pull-ups were 12,10,10,8,12,8,7

Saturday:
Took Rest Day

Sunday:
AM
Backsquat 5x95#, 5x105#,4x115#
Plyometrics with Riley: a min of each: boxjumps, one-legged jumps, double-unders, shuffle box, jumping lunges
PM Sprint Ladder 3x30sec, 2x1 min, 1x2 min, 2x1 min, 3x30 second...SMOKED ME! I wasn't even close to keeping up with Riley even though he was sprinting with girls in stroller