3/7/2013 WOD:
Annie
50-40-30-20-10 reps
Double Unders (Singles x 4)
Sit-Ups
Time: 12:42 (PR)
40 second PR! While I want to say it was because of my fancy new jump rope from Rogue, I know that's not totally the case. Whatever the reasoning is I'm perfectly happy with it! I'm very glad I had already decided to do Annie on my own and not the WOD with the class because they were having to do Open 13.1. I didn't sign up for the open for a reason so I won't be doing the WODs. I might want to come up with an alternate plan for the next few Thursdays in case it becomes a pattern.
I hightailed it out of the gym so I could feed my pups, get cleaned up and get a walk in with the boyfriend before meeting two of my ladies for dinner! I had a blast and cannot wait for summer to get her so they're around more. We were the last people in the restaurant when we left. And yay me for completely ignoring the basket of bread on the table. I wanted to eat the entire thing. Grand times!
Friday, March 8, 2013
Wednesday, March 6, 2013
Hangin' Tough
3/5/2013 WOD:
Max Hang Power Clean: 75 lb
6 RFT
10 Hang Power Cleans (50% max - 40 lbs)
5 Handstand Push-ups (stinkbugs)
Time: 7:01
I was ready to stop at 60 lbs. I tried 3 times to clean it and it wasn't getting up. Then the boyfriend, our trainer and a female member who I have mad respect for all came over and told me to do it again. First try, I cleaned 60. I love the excitement our trainer gets when someone does something they didn't think they could do! Then the super encouraging lady told me to keep going, put five more pounds on. So I did, after two or three attempts I got it up. Five more, got it. Five more, got it again! I tried 80 lbs about five times but it just wasn't happening. She and our trainer told me I had the pull, I just needed to get under it. I was super excited the three of them pushed me to keep going and I didn't settle. My bruised collarbones are totally worth it!
The rest of the workout was hard and fast but I loved it! I love the quick ones when you can go all out. No time for catching your breath or grabbing a towel. Just keep going and get it done. My arms were useless for the remainder of the evening. Washing dishes was a chore for a whole different reason.
I'm glad to be getting back to my old routine again. To be getting excited about classes again. To be hitting new PRs and benchmarks. All around it's a wonderful time!
Max Hang Power Clean: 75 lb
6 RFT
10 Hang Power Cleans (50% max - 40 lbs)
5 Handstand Push-ups (stinkbugs)
Time: 7:01
I was ready to stop at 60 lbs. I tried 3 times to clean it and it wasn't getting up. Then the boyfriend, our trainer and a female member who I have mad respect for all came over and told me to do it again. First try, I cleaned 60. I love the excitement our trainer gets when someone does something they didn't think they could do! Then the super encouraging lady told me to keep going, put five more pounds on. So I did, after two or three attempts I got it up. Five more, got it. Five more, got it again! I tried 80 lbs about five times but it just wasn't happening. She and our trainer told me I had the pull, I just needed to get under it. I was super excited the three of them pushed me to keep going and I didn't settle. My bruised collarbones are totally worth it!
The rest of the workout was hard and fast but I loved it! I love the quick ones when you can go all out. No time for catching your breath or grabbing a towel. Just keep going and get it done. My arms were useless for the remainder of the evening. Washing dishes was a chore for a whole different reason.
I'm glad to be getting back to my old routine again. To be getting excited about classes again. To be hitting new PRs and benchmarks. All around it's a wonderful time!
Tuesday, March 5, 2013
Squat Heavy Often
3/4/2013 LP:
Back Squat: 1 x 5, 115 lbs; 3 x 7, 95 lbs
Press: 3 x 5, 45 lbs
Deadlift: 1 x 5, 95 lbs; 1 x 5, 120 lbs
The squat is a tricky little beast! This is my third time hitting the 115 mark and each time has been different. The first time it was heavy but I managed and moved on. The second time it was easier and my depth was much lower. And this last time it felt incredibly heavy and I backed off. It is incredibly frustrating!
Theboyfriend coach suggested I put 115 off until next week and do a higher rep set at a more comfortable weight. So that's what I did. If you include the set at 115 I did 11 reps more than I usually do on my lift days so I left feeling great about my work. I'm planning on doing the 3 x 7 again on Saturday at 95 lbs to hopefully get me ready for next Monday.
I must have just been off in general because I struggled to get 50 lbs on the press so I backed it up to 45 again. I'm very ready to progress more there but my little arms just aren't having it.
At least I can count on the ol' deadlift. After my warm-up set I knew 120 would still be a breeze and thankfully I was right. I think I'll do one more week at 120 then it's time to move up again. I just decided, right this second, that 150 is my goal. I have zero clue if that's realistic or not. I do know that 135 was my max back in August so I think 150 is a reasonable goal, right?!?
On day five of the paleo challenge and things are going great so far. No real sugar cravings which is very surprising, but I am feeling some withdrawal symptoms. I've only eaten two pineapple since Saturday. Real progress from last time when I consumed nine pineapples in the first seven days. Though overall fruit consumption is still up. Super excited to change things up today and meet my old friend from college for lunch. Hopefully catching up will help me overcome the rage I have toward any and everything at work right now!
Back Squat: 1 x 5, 115 lbs; 3 x 7, 95 lbs
Press: 3 x 5, 45 lbs
Deadlift: 1 x 5, 95 lbs; 1 x 5, 120 lbs
The squat is a tricky little beast! This is my third time hitting the 115 mark and each time has been different. The first time it was heavy but I managed and moved on. The second time it was easier and my depth was much lower. And this last time it felt incredibly heavy and I backed off. It is incredibly frustrating!
The
I must have just been off in general because I struggled to get 50 lbs on the press so I backed it up to 45 again. I'm very ready to progress more there but my little arms just aren't having it.
At least I can count on the ol' deadlift. After my warm-up set I knew 120 would still be a breeze and thankfully I was right. I think I'll do one more week at 120 then it's time to move up again. I just decided, right this second, that 150 is my goal. I have zero clue if that's realistic or not. I do know that 135 was my max back in August so I think 150 is a reasonable goal, right?!?
On day five of the paleo challenge and things are going great so far. No real sugar cravings which is very surprising, but I am feeling some withdrawal symptoms. I've only eaten two pineapple since Saturday. Real progress from last time when I consumed nine pineapples in the first seven days. Though overall fruit consumption is still up. Super excited to change things up today and meet my old friend from college for lunch. Hopefully catching up will help me overcome the rage I have toward any and everything at work right now!
Monday, March 4, 2013
Nerd Alert!
Yep, I ordered my own jump rope. Don't judge me! The ones we have at PDCF aren't efficient enough. Nor are they customized to my size.
Okay that's just what I told myself so dish out the $26 for a jump rope. But it's going to help with my double unders, right?!?
For my next trick, I'll be convincing myself I need my own kettlebell!
Friday, March 1, 2013
30 Day Challenge
2/28/2013 WOD:
2 Person Team, 1 person working at a time
2 min Max Effort Lunges (yards)
2 min Max Effort Toes to Bar
2 min Max Effort Wall Balls (8 lb)
2 min Max Effort Double Unders
2 min Max Effort Handstand Push-ups (Stinkbugs)
2 min Max Effort Power Cleans (45 lb)
Reps: 294
I really enjoyed this workout! A bunch. And it went by sooooo fast. All of a sudden the trainer said, next movement is Power Cleans. How did that happen so fast? I teamed up with one of the 5:30 regulars who still scales things like I do so we made a good team. He pulled his weight when I was lacking (stinkbugs) and I pulled mine when he was tired (power cleans). I loved it and it got me excited to do classes again too!
The absolute best part of the night was that I decided I would go for double unders instead of converting singles. Every one I attempted I got!!! Even with insanely sore calves from practicing on Tuesday. Granted my calves are just as sore today. Must practice more!
The college kid is heading home today for Spring Break. I'm super excited to have her around for a week. Hopefully she'll come up to PDCF for a few workouts too! Even more exciting is that she wants to give Paleo a shot this summer when she's no longer relying on a meal plan. I love it!
Today is Day 1 of the 30 day paleo challenge with my parents. The boyfriend picked up a copy of Primal Blueprint for my parents to read. And my mom is eating it up! So much so that she asked if she can put off starting until Sunday or Monday so she can have a better understanding before she jumps in. I am thrilled with her enthusiasm about this. She's even thinking about coming up to PDCF Saturday morning to see what my workouts are all about and will be joining us at the local market to do some shopping. Her excitement over this has carried over to me. Dealing with sugar withdrawals over the next week will be a breeze knowing they're excited about this new adventure. I hope they've enjoyed it as much as I have, even without my personalization, and stick it out long term.
2 Person Team, 1 person working at a time
2 min Max Effort Lunges (yards)
2 min Max Effort Toes to Bar
2 min Max Effort Wall Balls (8 lb)
2 min Max Effort Double Unders
2 min Max Effort Handstand Push-ups (Stinkbugs)
2 min Max Effort Power Cleans (45 lb)
Reps: 294
I really enjoyed this workout! A bunch. And it went by sooooo fast. All of a sudden the trainer said, next movement is Power Cleans. How did that happen so fast? I teamed up with one of the 5:30 regulars who still scales things like I do so we made a good team. He pulled his weight when I was lacking (stinkbugs) and I pulled mine when he was tired (power cleans). I loved it and it got me excited to do classes again too!
The absolute best part of the night was that I decided I would go for double unders instead of converting singles. Every one I attempted I got!!! Even with insanely sore calves from practicing on Tuesday. Granted my calves are just as sore today. Must practice more!
The college kid is heading home today for Spring Break. I'm super excited to have her around for a week. Hopefully she'll come up to PDCF for a few workouts too! Even more exciting is that she wants to give Paleo a shot this summer when she's no longer relying on a meal plan. I love it!
Today is Day 1 of the 30 day paleo challenge with my parents. The boyfriend picked up a copy of Primal Blueprint for my parents to read. And my mom is eating it up! So much so that she asked if she can put off starting until Sunday or Monday so she can have a better understanding before she jumps in. I am thrilled with her enthusiasm about this. She's even thinking about coming up to PDCF Saturday morning to see what my workouts are all about and will be joining us at the local market to do some shopping. Her excitement over this has carried over to me. Dealing with sugar withdrawals over the next week will be a breeze knowing they're excited about this new adventure. I hope they've enjoyed it as much as I have, even without my personalization, and stick it out long term.
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