Saturday, March 14, 2009

Alison's Friday and Saturday

Saturday, 12 March

M.E. Bench Press

5 minute rest

Every minute on the minute for 15 minutes:
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters

Dan and I did the the bench press on the floor for floor presses because we only have 2 benches and there were a lot of peeps at the workout today. The first 5 I did 30lbs (15lbs each), then 40lbs, 50lbs, 80lbs, and 90lbs. I tried 100lbs 3 separate times but just couldn't do it. Kind of made me mad. Grrrrr. Next time.

For the 15 minute section, I started with 25lbs dumbbells and used those for 2 rounds. Then...I went down to 20lbs. I did 5 reps for each but not on the minute, taking at least a 30 second break between each round. My goal was do to 15 rounds of 5 reps of each and I did. Very tired afterward.

Friday, 13 March

Tabata Push-ups
800m Run
Tabata Pull-ups
800m Run
Tabata Sit-ups
800m Run

1 minute rest between rounds.

I tried to do the Tabata Push-ups doing true Push-ups and made it through about 6 rounds. Maybe 5. I forget. Then I had to do modified ones. I did about 80 Push-ups total. The Tabata Pull-ups nearly killed me. I used the blue band and got really good at "the hang." Tabata Sit-ups were no problem at all. I averaged 12 a round. The 800m runs were fine. I was faster than usual, which isn't saying a whole lot because I am pretty slow to begin with. I can't decide which I hate more--Pull-ups or running.

Looking forward to resting my noodles.

Friday, March 13, 2009

Day of Rest

Yesterday was a much-needed rest day. We missed a Kettlebell workout, which I am bummed about because I like them. However, the changing weather that can't decide what it wants to do is giving me killer headaches. Either get warm and stay warm or get cold and stay cold. None of this "Let's be 70 degrees on Monday and 30 degrees and snowing on Friday" crap. It is seriously cramping my style. Today's workout should be fantastic.

Wednesday, March 11, 2009

Alison has Noodle Arms


Dead Lift

5 minute rest

3 Rounds for time

400m Run
21 Dumbbell/KB Swings
3/3 One Arm Pull-ups/12 Pull-ups

I started the deadlift at 65lbs and worked up from there: 85lbs, 115lbs,135lbs, 145lbs, and 155lbs. My new max is 155lbs (it was 135lbs). So that was cool. 

The three rounds for time weren't too bad. I did the KB Swings with 30lbs KBs. I did the Pull-ups with the blue band. I did them all alright. My time was 13:05. And I am done.

Tuesday, March 10, 2009

Alison Really Likes the Net Climb

WOD: "Partners"

1CF Net Climb
2CF Bob and Weave
3CF Romanian Pull-ups

3 Rounds

1CF Kettle Bell Pull x5
2CF Push Press 45lb bar
3CF Squats or Wall Balls

3 Rounds

Ok, so for this one we broke into groups of three and each person in the group started on one of the stations. If you were in group one, your round was determined by how fast each person did the net climb. If you were in group two, your round time was determined by how fast each person did the KB Pull x5. Once you did your three rounds of one, you took a short break and started the other. 

The net climb for me was easy. I did the bob and weaves with 2 20lb KB in rack position. I did the Romanian Pull-ups with the medium box. Our first round was messed up because not all the group members quite understood what was going on. I probably could have done better. Next time.

I did the KB Pull with the 32lb KB and crushed it, which made me feel AWESOME. Push presses were good. I tried to do at least 25 per round. However, my arms are a bit tired from yesterday. I can do better.'s just say that I did 90 squats one round and I though my legs were going to fall off.

Showa time.

Monday, March 9, 2009

Alison's Not Too Bad Workout

WOD: "Jackie"

Warm-up: Rufus Complex

1000m Row
45 lb Thrusters, 50 rep
30 Pull-ups

Did the Rufus Complex warm-up with 20lb dumbbells, up 5 lbs from last time.

Did not keep track of the time for the workout, but rowed the 1000m in less than 4:15. Used 55lbs for the Thrusters and completed all 50 at that weight. Used the blue band to complete all 30 Pull-ups. Not too shabby, being that when I started I could only do Thrusters at 35lbs and Pull-ups with the strongest band. I feel like I may even be able to do at least one Pull-up on my own BEFORE the warm-up. Ha!

Catch Up Alison, Gosh!

Alright, I'm lazy. Actually I was just really busy. Sue me.

Saturday, 7 March and Sunday 8 March

These were my rest days. I didn't even go to yoga. It was kind of nice. I am ready for today though.

Friday, 6 March

WOD: "Barbara"
5 rounds of each for time with a 3 minute rest between each round:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

My total time was 40 min, 21 sec. My arms were dead, so I only managed to do 10 Pull-ups on the blue band and had to do the rest with the green one. I also started the first 3 rounds with 10 true Push-ups. For the rest I did modified. Getting better. Sit-ups and Squats were no problem.

Thursday, 5 March

As many rounds as possible in 20 minutes:
10 Box Jumps
10 Wall Balls
10 Push-ups
1 Rope/Net/Bar Climb

I did 5.5 rounds in 20 minutes, with the first two rounds doing true Push-ups. I also found out I can do box jumps on the highest box (30 inches tall). I used a 12 lb medicine ball for the Wall Balls, which is up from the 10 lb one I used before this workout. Also, 5 Net climbs kind of suck and definitely make me go slower, but I did all of them. Sweet.