Saturday, September 12, 2009

I can't Feel my Shoulders!!

The past few WODs have been had on the upper body. My pecs and lats are very sore and tired today. Some good stretching is in order.

Saturday, 12 September

WOD:

3 Rounds for Time:

400m Run
20 Traveling KB Swings
10/10 KB Push Press

This WOD was lighter than the rest of the WODs this week and it was a good thing too. I was pretty tired but in need of a good workout. I was slower than usual running, but managed to keep a good pace. I used the 25lb KB for the Swings and Push Presses. In case you didn't know, I absolutely HATE Traveling KB Swings. Hate them. With a passion. However, I did 'em and finished in 12:26. Then we did some KTE and other ab exercises, including Plank. And Jason wasn't even there. He should be proud!

Friday, 11 September: Never Forget

WOD: "Barbara"

5 Rounds for Time of:

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Rest 3 minutes between each round.

I used Ol' Blue for the Pull Ups and managed to get through them fairly quickly, although not as fast as Jason. After observing him in the first round, the following conversation ensued:

Me: "Did he just finish those pull ups in under a minute?"
Jon: "Yep."
Me: "Holy cow. I am so slow."
Jon: "Don't worry about it. Watching Jason is like getting beat up by the same bully every day after class."

I must admit I had to do modified Push Ups as my shoulders were completely fried. Sit Ups and Squats went well. I finished in approximately 37 minutes. My previous best was 37:14. I am at about the same. I think that if I am a little more fresh the next time around, I can do better.

Thursday, 10 September

WOD:

Max Effort Shoulder Press
5-2
5-1
3-1
3-3 work sets

5 rounds of:

1 Rope Climb
15 Ring Dips
15 Knees to Elbows
15 KB Wall-Ball Substitutes

This one was a little rough. My shoulders were still fried from Tuesday. My previous max on Shoulder Press Was 75 lbs. I did 80 lbs during this WOD but was not able to do all of the worksets at 80. I had to revert to Push Press, for which I caught relentless crap.

The rest of the WOD went not so great. I mean, the Rope/Net Climbs were fine. I finally have the grip strength to do the Net Climb quickly. I wonder if that means I could do the Rope...probably, but I just don't like heights! I started off with Jumping Ring Dips but had to move to the Paralette Bars on the third round because my shoulders would no longer cooperate. The KTEs were alright, though I had to alternate some L-Sits in there because my back was bothering me. I used a 30lb KB for the Wall Ball Subs. Overall, it was alright, but...I have done better. We did not keep track of time on this one.


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