Tonight's WOD is pretty straight forward:
Record the time it takes to do the following:
45 - Thrusters (75#, for me)
45 - Pull Ups
Straight forward? YES. Easy? Heck no!
I know, same song, different day, no? I'm nothing if not consistent (in this regard anyway). It was tough; very, very tough!
The thrusters are hard on your whole body, taking you from standing, through a front squat, and all the way back up to an over head press. That's a full body work out right there. Then we added the pull ups. I managed the first 35 or so in groups of 3 to 5 reps. But the last 10 I had to resort to jumping up to the bar and lowering myself under as much control as possible.
I guess I should be happy that I'm now able to put together 3 to 5 reps at a time when just a few months back I was jumping for each rep. But I'll admit I'm a bit disappointed that my body wore out like that.
In the end, my time was 10 minutes and 43 seconds.
And we finished up with 15 knees to elbows. After all of those pull ups and then the knees to elbows, my core got a heck of a workout tonight. Going to be feeling this one for sure tomorrow!
Friday, April 12, 2013
Wednesday, April 10, 2013
April 10 - WOD
Today's WOD we're calling the Dead Lift Ladder.
The idea was to do 7 sets of only 2 reps, untimed, of increasing weight.
My ladder looked like this:
set #1: 135#
set #2: 185#
set #3: 205#
set #4: 225#
set #5: 235#
set #6: 245# (a new PR!)
set #7: 235#
I almost didn't get the new PR on set #6. It took every ounce of energy I had to straighten myself up for that weight. And after the first rep, I wasn't sure I could do another. But I managed to squeak it out. I tried to stay there for another set, but just couldn't get the bar up again, so I dropped back.
On the whole, I am not displeased with this effort. My back is going to be complaining tomorrow though. Ham strings too.
Just the price you pay, I guess.
The idea was to do 7 sets of only 2 reps, untimed, of increasing weight.
My ladder looked like this:
set #1: 135#
set #2: 185#
set #3: 205#
set #4: 225#
set #5: 235#
set #6: 245# (a new PR!)
set #7: 235#
I almost didn't get the new PR on set #6. It took every ounce of energy I had to straighten myself up for that weight. And after the first rep, I wasn't sure I could do another. But I managed to squeak it out. I tried to stay there for another set, but just couldn't get the bar up again, so I dropped back.
On the whole, I am not displeased with this effort. My back is going to be complaining tomorrow though. Ham strings too.
Just the price you pay, I guess.
Monday, April 8, 2013
April 8 - WOD
When picking out a WOD for today, we were hoping to find something that wouldn't hit the legs as hard as the last work out. We've done this one before. Our times were not a lot better or a lot worse, so I guess, even though we're still feeling the last workout, we're holding our own.
Anyway ... today's WOD is one of the named workouts. It's called "Barbara" and each round looks like this:
20 - Pull Ups
30 - Push Ups
40 - Sit Ups
50 - Squats
You get a 3 minute rest between rounds and you are supposed to record your time for each round. My times looked like this:
Round 1: 4 minutes & 45 seconds
Round 2: 4 minutes & 52 seconds
Round 3: 4 minutes & 28 seconds
Technically, you are supposed to do 5 rounds. But today all we could eek out was 3 rounds.
On the whole, I guess I'm not overly disappointed with my performance. The last time I did this workout, all of my pullups were assisted/jumping. Today I managed to knock out most of the pullups without assistance. I did them in groups of 2 or 3 at a time, but I did them. I'll take that kind of progress ANY day.
Anyway ... today's WOD is one of the named workouts. It's called "Barbara" and each round looks like this:
20 - Pull Ups
30 - Push Ups
40 - Sit Ups
50 - Squats
You get a 3 minute rest between rounds and you are supposed to record your time for each round. My times looked like this:
Round 1: 4 minutes & 45 seconds
Round 2: 4 minutes & 52 seconds
Round 3: 4 minutes & 28 seconds
Technically, you are supposed to do 5 rounds. But today all we could eek out was 3 rounds.
On the whole, I guess I'm not overly disappointed with my performance. The last time I did this workout, all of my pullups were assisted/jumping. Today I managed to knock out most of the pullups without assistance. I did them in groups of 2 or 3 at a time, but I did them. I'll take that kind of progress ANY day.
Sunday, April 7, 2013
April 7 - Pain on the Pitch
Tough, tough game tonight. We only had 6 players show up, which means we played down a man the entire game. NOT fun.
On the up side, we actually won this game. How that happened, I will never fully understand. I feel like they played better, but I guess some times it's better to be lucky than good.
On the down side (WAY down), we had even MORE injuries. In fact, of the 6 players that walked out onto the pitch, only ONE PERSON walked off after the game w/out a limp. Wonder Dad and I were both among the wounded warriors. I took a charge late in the game that knocked me flat and already a HUGE bruise is coming up on my knee. And somehow, in all of that, *I* drew the foul. Doesn't seem right.
Wonder Dad is much worse. He strained his calf. But since he knew we were already so short handed, he played goalie in the second half. And I'll be danged if he didn't shut out the other team!
What can I say? I married well!
Hopefully we'll both be able to make it back on the field next week. And hopefully a few more of our players will make an appearance as well!
On the up side, we actually won this game. How that happened, I will never fully understand. I feel like they played better, but I guess some times it's better to be lucky than good.
On the down side (WAY down), we had even MORE injuries. In fact, of the 6 players that walked out onto the pitch, only ONE PERSON walked off after the game w/out a limp. Wonder Dad and I were both among the wounded warriors. I took a charge late in the game that knocked me flat and already a HUGE bruise is coming up on my knee. And somehow, in all of that, *I* drew the foul. Doesn't seem right.
Wonder Dad is much worse. He strained his calf. But since he knew we were already so short handed, he played goalie in the second half. And I'll be danged if he didn't shut out the other team!
What can I say? I married well!
Hopefully we'll both be able to make it back on the field next week. And hopefully a few more of our players will make an appearance as well!
Saturday, April 6, 2013
April 6 - WOD
Today's WOD is one of those that, when you look at it written out, you think "is that all?"
But then, when you are laying on the ground afterward gasping for air, you say to yourself "when will I ever learn?"
Today we did the following:
20 - Kettle Bell Swings (44# for me)
30 - Toes to Bar
400M sprint
Those 3 simple things took 7 minutes and 26 seconds for me to complete. SERIOUSLY! And it took probably twice that long before I could get up and get moving again.
I am constantly amazed at how even a simple looking WOD can make me feel muscles I never knew I had.
If you have never tried "Toes to Bar" ... try it ... and see if I am not right! :+P
But then, when you are laying on the ground afterward gasping for air, you say to yourself "when will I ever learn?"
Today we did the following:
20 - Kettle Bell Swings (44# for me)
30 - Toes to Bar
400M sprint
Those 3 simple things took 7 minutes and 26 seconds for me to complete. SERIOUSLY! And it took probably twice that long before I could get up and get moving again.
I am constantly amazed at how even a simple looking WOD can make me feel muscles I never knew I had.
If you have never tried "Toes to Bar" ... try it ... and see if I am not right! :+P
Thursday, April 4, 2013
April 4 - WOD
There's no soccer game tonight (for a change), so we thought we'd take the opportunity to try the 13.5 Open WOD.
This one was a bit tricky to understand, but it goes something like this:
Each round is broken into 2 exercises:
15 - Thrusters (65#)
15 - Chest to Bar Pull Ups
The goal is to do as many reps as possible (AMRAP) in 4 minutes. But here comes the tricky part. IF you manage to complete at least 3 sets (90 reps total) in that 4 minutes, then you get an additional 4 minutes to keep going.
If by the end of 8 minutes, you have done 6 sets (180 reps), then you get another 4 minutes, etc.
The is pretty comfortable for me, but I knew the pull ups would be difficult (& they were). I managed 59 reps in the first 4 minutes. So yes, that means I did not get an additional 4 minutes to keep going.
As you can guess, I was gasping for air and falling to the floor at the end of my 4 minutes. FOUR minutes. But it was a kick butt 4 minutes.
Enough said. :+P
This one was a bit tricky to understand, but it goes something like this:
Each round is broken into 2 exercises:
15 - Thrusters (65#)
15 - Chest to Bar Pull Ups
The goal is to do as many reps as possible (AMRAP) in 4 minutes. But here comes the tricky part. IF you manage to complete at least 3 sets (90 reps total) in that 4 minutes, then you get an additional 4 minutes to keep going.
If by the end of 8 minutes, you have done 6 sets (180 reps), then you get another 4 minutes, etc.
The is pretty comfortable for me, but I knew the pull ups would be difficult (& they were). I managed 59 reps in the first 4 minutes. So yes, that means I did not get an additional 4 minutes to keep going.
As you can guess, I was gasping for air and falling to the floor at the end of my 4 minutes. FOUR minutes. But it was a kick butt 4 minutes.
Enough said. :+P
Monday, April 1, 2013
April 1 - WOD
Today's WOD is another one that just features a single exercise: thrusters.
I wasn't really looking forward to this as we hit the shoulders pretty hard yesterday with all of those clean and jerks, but I guess that is just how it goes. There's no such thing as an easy WOD and almost all of them hit the whole body in one way shape or form (there is no "leg day" or "arm day", etc).
The one good thing about today's WOD is that there is no time component. The idea is to work strength and form, so no rushing through it today. This WOD is broken in to 7 sets of only 2 reps. The idea is to keep increasing the weight with each set and to hit a PR near the last set or two.
My thruster WOD looked like this:
set 1: 2 @ 75#
set 2: 2 @ 80#
set 3: 2 @ 85#
set 4: 2 @ 90#
set 5: 2 @ 95#
set 6: 2 @ 100# (this was a new PR for me)
set 7: 2 @ 105# (another PR)
I was pretty pleased with the new PR. I struggled to complete the move in both of those last 2 sets, but I was able to lock out my arms and finish, so I'm pretty happy.
Again, my new lifting shoes performed great and my feet were not cramping at the end. So I'm feeling better about having splurged on them now. I hope they hold up as well when we get to box jumps and/or jump rope exercises.
I wasn't really looking forward to this as we hit the shoulders pretty hard yesterday with all of those clean and jerks, but I guess that is just how it goes. There's no such thing as an easy WOD and almost all of them hit the whole body in one way shape or form (there is no "leg day" or "arm day", etc).
The one good thing about today's WOD is that there is no time component. The idea is to work strength and form, so no rushing through it today. This WOD is broken in to 7 sets of only 2 reps. The idea is to keep increasing the weight with each set and to hit a PR near the last set or two.
My thruster WOD looked like this:
set 1: 2 @ 75#
set 2: 2 @ 80#
set 3: 2 @ 85#
set 4: 2 @ 90#
set 5: 2 @ 95#
set 6: 2 @ 100# (this was a new PR for me)
set 7: 2 @ 105# (another PR)
I was pretty pleased with the new PR. I struggled to complete the move in both of those last 2 sets, but I was able to lock out my arms and finish, so I'm pretty happy.
Again, my new lifting shoes performed great and my feet were not cramping at the end. So I'm feeling better about having splurged on them now. I hope they hold up as well when we get to box jumps and/or jump rope exercises.
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