Today we had a full schedule, complete with a quick run out of town for a family gathering. So, very out of character, we decided to get in a workout before we left for the day.
The good parts: it was MUCH cooler in the morning than our late evening WODs and it felt good to know we had gotten it all out of the way before heading out of town.
The bad parts: this WOD tore my hands up royally! UG! and even though it was cooler than our last few workouts, it was very sticky and humid. *sigh* I guess you can't expect much different in June in Texas.
"Fran"
21 - Thrusters (85#)
21 - Pull Ups
15 - Thrusters (85#)
15 - Pull Ups
9 - Thrusters (85#)
9 - Pull Ups
I managed to finish in 10:32. Which is not bad. For me anyway. And I managed 85# on the thrusters, which is slightly higher than the last time I did thrusters. So I am starting to sneak up on the actual prescribed weight (95# for women).
Not a bad way to kick off the weekend (imho).
Saturday, June 29, 2013
Wednesday, June 26, 2013
June 26 - Fight Gone Bad
Today we braved some serious heat to knock out the following WOD.
It's called "Fight Gone Bad." It's the same length (pretty close) as an MMA match - 3 five minute rounds with 1 minute of rest in between. I think you get a full 2 minutes between rounds in a pro-MMA fight, but I guess it's not worth whining about. Not now anyway (since we've already completed it).
In this WOD, you change "stations" each minute during the 5 minute long round. There are 5 exercises (stations) and you do as many reps as possible during that minute. Then your score is the total of all reps during the 15 minutes.
Round 1:
Wall Ball - 12; Sumo Dead Lift High Pulls (75#) - 13; Box Jumps - 17; Push Press (75#) - 14; Jump Rope - 42
Round 2:
Wall Ball - 11; Sumo Dead Lift High Pulls (75#) - 15; Box Jumps - 12; Push Press (75#) - 18; Jump Rope - 54
Round 3:
Wall Ball - 10; Sumo Dead Lift High Pulls (75#) - 15; Box Jumps - 11; Push Press (75#) - 14; Jump Rope - 50
Total Reps: 292
We had a few hiccups getting started. The timer (& our assistant - Wonder Boy) weren't functioning QUITE like we had hoped. But by the end of the workout, we had things going pretty smoothly. Of course, I promptly collapsed afterward. But we did it. We completed the workout.
I don't have any desire to try this particular workout again any time soon (maybe in the fall after a few cool fronts come through). But like all of these, I am proud for giving it a try. I'll take that "moral victory" for now.
It's called "Fight Gone Bad." It's the same length (pretty close) as an MMA match - 3 five minute rounds with 1 minute of rest in between. I think you get a full 2 minutes between rounds in a pro-MMA fight, but I guess it's not worth whining about. Not now anyway (since we've already completed it).
In this WOD, you change "stations" each minute during the 5 minute long round. There are 5 exercises (stations) and you do as many reps as possible during that minute. Then your score is the total of all reps during the 15 minutes.
Round 1:
Wall Ball - 12; Sumo Dead Lift High Pulls (75#) - 13; Box Jumps - 17; Push Press (75#) - 14; Jump Rope - 42
Round 2:
Wall Ball - 11; Sumo Dead Lift High Pulls (75#) - 15; Box Jumps - 12; Push Press (75#) - 18; Jump Rope - 54
Round 3:
Wall Ball - 10; Sumo Dead Lift High Pulls (75#) - 15; Box Jumps - 11; Push Press (75#) - 14; Jump Rope - 50
Total Reps: 292
We had a few hiccups getting started. The timer (& our assistant - Wonder Boy) weren't functioning QUITE like we had hoped. But by the end of the workout, we had things going pretty smoothly. Of course, I promptly collapsed afterward. But we did it. We completed the workout.
I don't have any desire to try this particular workout again any time soon (maybe in the fall after a few cool fronts come through). But like all of these, I am proud for giving it a try. I'll take that "moral victory" for now.
Monday, June 24, 2013
June 24 - WOD
Boy was I right about getting more sore after Friday's WOD! The weight may not have been very heavy, but when you add it up, we did 84 front squats! EIGHTY FOUR!
Then we got in a run yesterday hoping it would help to loosen us up a bit. But it did NOT. UG! In fact, I just felt MORE SORE afterward.
So we ditched the WOD we had planned for today and chose some exercises that would kill the OTHER parts of our bodies. Today we did this:
21 - Pull Ups
21 - Dips
15 - Pull Ups
15 - Dips
9 - Pull Ups
9 - Dips
I used the Rogue Monster Bands on both my pull ups and my dips. And I'm, again - as much as ever, impressed with how they are helping my workouts. I'm getting stronger on the pull ups. I can feel it with every pull. I'm not depending on the band to snap me back up. And I'm starting to get to the point where I can get a rhythm going on them. Feels good!
I added the band to the dips today too. I've been doing the regular dips (not the ring dips) without the bands. So yes, it's a bit of a blow to my pride to use them. But I realized I was not going through the full range of the exercise (which, I believe is why I am also struggling with the ring dips). So I set aside my pride and used the band. And, as I had hoped, it greatly improved my technique throughout the whole exercise. I'm going to keep using it for now and hopefully I can start weaning myself off of it soon.
Even with the bands, my muscles went to complete failure by the time I got to the last 2 repetitions. That's a good fail (imho).
This WOD took me just over 7 minutes to complete (7:06). I would have gotten under the 7 minute mark if I hadn't failed on those last 2 dips, but that's just the way it goes. Now I have a hard measure to shoot for the next time we try this one.
We also did 30 knees to elbows to finish things up.
This was a good, hard workout. My chest is already feeling the soreness setting in. Now my body is balanced - I hurt almost as much on the top as through my legs!
Then we got in a run yesterday hoping it would help to loosen us up a bit. But it did NOT. UG! In fact, I just felt MORE SORE afterward.
So we ditched the WOD we had planned for today and chose some exercises that would kill the OTHER parts of our bodies. Today we did this:
21 - Pull Ups
21 - Dips
15 - Pull Ups
15 - Dips
9 - Pull Ups
9 - Dips
I used the Rogue Monster Bands on both my pull ups and my dips. And I'm, again - as much as ever, impressed with how they are helping my workouts. I'm getting stronger on the pull ups. I can feel it with every pull. I'm not depending on the band to snap me back up. And I'm starting to get to the point where I can get a rhythm going on them. Feels good!
I added the band to the dips today too. I've been doing the regular dips (not the ring dips) without the bands. So yes, it's a bit of a blow to my pride to use them. But I realized I was not going through the full range of the exercise (which, I believe is why I am also struggling with the ring dips). So I set aside my pride and used the band. And, as I had hoped, it greatly improved my technique throughout the whole exercise. I'm going to keep using it for now and hopefully I can start weaning myself off of it soon.
Even with the bands, my muscles went to complete failure by the time I got to the last 2 repetitions. That's a good fail (imho).
This WOD took me just over 7 minutes to complete (7:06). I would have gotten under the 7 minute mark if I hadn't failed on those last 2 dips, but that's just the way it goes. Now I have a hard measure to shoot for the next time we try this one.
We also did 30 knees to elbows to finish things up.
This was a good, hard workout. My chest is already feeling the soreness setting in. Now my body is balanced - I hurt almost as much on the top as through my legs!
Friday, June 21, 2013
June 21 - WOD
Today's WOD was pretty straight forward:
21 - Front Squats (75#)
21 - Sit Ups
18 - Front Squats (75#)
18 - Sit Ups
15 - Front Squats (75#)
15 - Sit Ups
12 - Front Squats (75#)
12 - Sit Ups
9 - Front Squats (75#)
9 - Sit Ups
6 - Front Squats (75#)
6 - Sit Ups
3 - Front Squats (75#)
3 - Sit Ups
I managed to finish all of this in just under 9 minutes (8:53, to be exact).
I don't mind front squats. They're not my favorite, but I don't hate them (like burpees, for example). And I picked a weight that I thought would be OK. And it was.
But like the broken record that I always seem to me, this was one TOUGH workout! I'm already feeling sore and know it will only get worse. At least I felt good about my form today. And we finished in time to get Wonder Boy to his piano lessons.
21 - Front Squats (75#)
21 - Sit Ups
18 - Front Squats (75#)
18 - Sit Ups
15 - Front Squats (75#)
15 - Sit Ups
12 - Front Squats (75#)
12 - Sit Ups
9 - Front Squats (75#)
9 - Sit Ups
6 - Front Squats (75#)
6 - Sit Ups
3 - Front Squats (75#)
3 - Sit Ups
I managed to finish all of this in just under 9 minutes (8:53, to be exact).
I don't mind front squats. They're not my favorite, but I don't hate them (like burpees, for example). And I picked a weight that I thought would be OK. And it was.
But like the broken record that I always seem to me, this was one TOUGH workout! I'm already feeling sore and know it will only get worse. At least I felt good about my form today. And we finished in time to get Wonder Boy to his piano lessons.
Monday, June 17, 2013
June 17 - WOD
Today's WOD seemed simple enough. 3 rounds for time of the following:
1000M Run
20 - Pull Ups
30 - Box Jumps
One of these days I'm not going to underestimate these dang WODs. At least that way I can prepare mentally for the Herculean effort needed to complete them.
This fairly straight forward looking WOD took me almost 30 minutes to complete (29:54, to be exact). Thirty minutes of effort in this sweltering, oppressive June heat! Is it October yet?
It was really the run that hit me the hardest. Being out in the full sun where the heat index was above 100F just sapped all my energy for everything else. Since I'm still using my Rogue power bands to assist with the pull ups, they were not the killer part of the WOD (like they have been in the past). And the box jumps ... well ... I felt pretty good about them, even though my legs were tired before even the first jump (thanks to that sweat soaked run that came first).
I guess there is some pride in staying that active for 30 minutes in this heat and humidity. But I swear my body radiated for HOURS after this. Even after a cold shower. It's WODs like this that make me wish we had a pool.
1000M Run
20 - Pull Ups
30 - Box Jumps
One of these days I'm not going to underestimate these dang WODs. At least that way I can prepare mentally for the Herculean effort needed to complete them.
This fairly straight forward looking WOD took me almost 30 minutes to complete (29:54, to be exact). Thirty minutes of effort in this sweltering, oppressive June heat! Is it October yet?
It was really the run that hit me the hardest. Being out in the full sun where the heat index was above 100F just sapped all my energy for everything else. Since I'm still using my Rogue power bands to assist with the pull ups, they were not the killer part of the WOD (like they have been in the past). And the box jumps ... well ... I felt pretty good about them, even though my legs were tired before even the first jump (thanks to that sweat soaked run that came first).
I guess there is some pride in staying that active for 30 minutes in this heat and humidity. But I swear my body radiated for HOURS after this. Even after a cold shower. It's WODs like this that make me wish we had a pool.
Saturday, June 15, 2013
June 15 - Hanging Power Snatch
Today's WOD featured the "hanging power snatch." If you've never seen this move, check out this short video. The snatch in general is not one of my strongest moves. I think that is because it is built upon the overhead squat. And I struggle SO MUCH with the overhead squat. With that said, I feel like I'm getting stronger and am working toward getting this move (and the OH squat) down right. I just need to keep working on it. And I need to put my pride aside & stick to low weights until I get the form down pat.
So today called for 5 sets of 3 reps each of the hanging power squat. I managed to do the following weights:
45#, 55#, 65#, 75#, 75# + 1 set of 3 reps @ 45# just to work on my form a bit more.
At the low weights, I can get the bar all the way overhead in one move, without pausing and having to press the weight the rest of the way up. But I am not getting underneath the weight like I should be. So I have a lot of work left to do on this move.
As usual, we finished up with 30 knees to elbows and 5 pistols (L & R).
I'm really glad this WOD didn't have a strong cardio component. It's really hot and humid out and all I really want to do is get back inside and get under the ceiling fans. Oh summer, you don't make it easy to work out.
So today called for 5 sets of 3 reps each of the hanging power squat. I managed to do the following weights:
45#, 55#, 65#, 75#, 75# + 1 set of 3 reps @ 45# just to work on my form a bit more.
At the low weights, I can get the bar all the way overhead in one move, without pausing and having to press the weight the rest of the way up. But I am not getting underneath the weight like I should be. So I have a lot of work left to do on this move.
As usual, we finished up with 30 knees to elbows and 5 pistols (L & R).
I'm really glad this WOD didn't have a strong cardio component. It's really hot and humid out and all I really want to do is get back inside and get under the ceiling fans. Oh summer, you don't make it easy to work out.
Thursday, June 13, 2013
June 13 - WOD
Today was our first WOD after returning from our little vacation. We knew this one would be tough just because we've been on a bit of a break. And we were right.
Today we did:
21 - Kettle Bell Snatch (L - 25#)
21 - Kettle Bell Snatch (R - 25#)
21 - Pull Ups
15 - Kettle Bell Snatch (L - 25#)
15 - Kettle Bell Snatch (R - 25#)
15 - Pull Ups
9 - Kettle Bell Snatch (L - 25#)
9 - Kettle Bell Snatch (R - 25#)
9 - Pull Ups
This took me 8 minutes and 51 seconds to complete. And I'll be honest, in this heat, I wanted to quit at the end of this. But we pushed on through and did 30 knees to elbows and 5 pistols (L & R) to finish out the effort.
I'm glad to be back working out, but I'm also really looking forward to our first cold front of the fall (late October, maybe?). This summer is going to be brutal. *sigh*
Today we did:
21 - Kettle Bell Snatch (L - 25#)
21 - Kettle Bell Snatch (R - 25#)
21 - Pull Ups
15 - Kettle Bell Snatch (L - 25#)
15 - Kettle Bell Snatch (R - 25#)
15 - Pull Ups
9 - Kettle Bell Snatch (L - 25#)
9 - Kettle Bell Snatch (R - 25#)
9 - Pull Ups
This took me 8 minutes and 51 seconds to complete. And I'll be honest, in this heat, I wanted to quit at the end of this. But we pushed on through and did 30 knees to elbows and 5 pistols (L & R) to finish out the effort.
I'm glad to be back working out, but I'm also really looking forward to our first cold front of the fall (late October, maybe?). This summer is going to be brutal. *sigh*
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