Thursday, May 7, 2009

It WAS an Nice Day for Running

Yesterday's WOD was a beast. I was nervous at first because of the running and my dislike for running anything over 400m. I even dislike running 400m. Anyway, I was anticipating having a harder time completing the workout than I actually did.

Wednesday, 6 May

WOD: A Nice Day for Running

1 Mile Run
100 Air Squats
1 Mile Run
50 SDLHP 95/65lbs
1 Mile Run
100 Push-Ups
1 Mile Run
50 Push Press 95/65lbs

Despite my questionable lap counting skills, I did fairly well on this one. Running 4 miles was not too bad. I knew I could do it, I just didn't want to. The 100 Air Squats were a little challenging after the warm up (which included 5 rounds of wall ball wall sits and planks) but I finished them in good time nonetheless. I used the prescribed weight for the SDLHP and really tried to focus on form. I did 50 true Push-Ups and 50 modified Push-Ups, trying to be consistent with my last round of 100 Push-Ups (which I think was when we did Angie a couple of weeks ago). I used the prescribed weight for the Push Presses. They took me a little longer to do but I did them all and feel pretty dang good about it. I am not sure what time we finished, but I think it was over an hour again. Great workout. Afterwards, we did a good ab workout just for kicks.

Wednesday, May 6, 2009

Dirrrrty Thirrrrty

I thought I was going to be in a lot worse shape today. A lot worse shape. The fact that I got out of bed and made it to work being only slightly stiff and sore is a great sign after yesterday's awesomely fantastic WOD.

Tuesday, Cinco de Mayo (that one's for you Matt, my Mexican friend. Ole!)

WOD: Dirty Thirty

3 Rope Ascents
30 HSPUs
30 Ring-Dips
30 Double Unders
30 Wall Balls
30 Lunges 15L/15R
3 Rope Ascents
30 Pull-Ups
30 BURPEES (ahhhh!)
30 Box Jumps
30 Clean & Jerks 95/65lbs
30 Rowed Calories
30 Overhead Squats 45/25lbs
3 Rope Ascents

I am going to start of by fully admitting that I tried my hardest to climb the knotted rope. In my head I said I was going to do it. I was. Really. The first rope ascent I attempted, I got to the second to the top knot and had to come back down because I am truly terrified to be up that high with just a rope and the strength of my arms to support me. I can do the net. I love climbing the net. The net is supportive and I can weave my arms and legs in to prevent myself from falling. But since that wasn't an option I did the Rope Ascents by hoisting myself off the ground 5 times for each ascent. Other than that pitiful excuse, the rest of the workout went fabulously:

I actually did all 30 of the HSPUs. Correctly, even. I didn't get all the way to the ground but I got further than the last time I did them. I still have problems with modified ring dips so I did them off a box with my feet elevated. The Double Unders were fine and I finished them in a short amount of time with relatively little shin smacking. I used the 12lb ball for the Wall Balls and they are looking pretty good! I can throw it up to 10 feet now, so that in an improvement. Lunges were good. I used Ol' Blue for the Pull-Ups as per usual. Also, after Monday's WOD, the 30 Burpees, though not enjoyable, were not too bad being that we only had to crank out 30 and be done with them. Used the 24 in box for the Box Jumps, 65lbs for the Clean & Jerks, rowed 30 calories (it took about 2.5 minutes) and used 45lbs for the overhead squats.

This workout took well over an hour for almost everyone to complete but it was worth every second. I think it might be my new favorite.

Tuesday, May 5, 2009

A Short Explanation of the Word Burpee and Other Horrible Tortures

About 2 rounds into the WOD yesterday, I figured out why a Burpee is called a Burpee. Mostly it is because the combination of squatting/kicking/push-up/jumping/jump-clapping movement (if you're doing it right) will make you either partially or fully revisit your previous meal each and every time you perform one. I don't think I ever want to eat a tuna panini again.

Monday, 4 May

WOD: Hansen

5 Rounds For Time:
30 KB Swings
30 Burpees
30 GDH Sit-Ups

After a "warm-up" (read: pre-workout workout) of KB swings, we commenced with the glory that is the Hansen. I used a 30lb KB for the swings and did surprisingly well. The Burpees, well...see above. I did We all switched between GDH Sit-Ups and Ab-Mat Sit-Ups because we have only 1 GDH machine. I did about 50 total on the GDH machine, which was good considering that we were supposed to try to do at least 10 per round on it. I am not good an math, but 10 GDH Sit-Ups x 5 Rounds=50 GDH Sit-Ups. I finished in 35:45. My new favorite quote is:

"I prefer being 'Water Boarded' over Burpees."
- Dave

I concur.

Monday, May 4, 2009

There's a First Time for Everything

I was slightly busy this weekend creating the best cakes ever and watching the DC Divas destroy the Pittsburgh Passion. I also can't believe it is May already. Here is the rundown:

Saturday, 2 May

WOD: KettleBells

5 Rounds 1 Minute Work/30 Seconds Rest

Swing Flips
Upper Cuts
Alternating Squats

I used a 25lb KB for this WOD and made it through the whole thing pretty consistently. This was the first time I completed a KB workout with 25lbs. I finally got the hang of the flips but I could only do them on every other swing to get the timing right. And I only flung it across the gym once!

Friday, 1 May

WOD: 5 Rounds for Time

5 Hand-Stand Push-Ups
10 Chest to Bar Pull-Ups
15 Burpees
20 KettleBell Swings

This was the first time I attempted to do non-modified Handstand Push-Ups. I actually managed to go down a tiny bit. Not all the way, but a lot more than previously. It'll get better. Did the Pull-Ups with Ol' Blue and I am getting better at those. Contrary to popular belief and the name of this blog (which was NOT created by me, thanks very much), I hate burpees. Really, I do. Used 25lbs for the KB swings. I finished in 26:02 and beat Dan by exactly 2 whole minutes. That pretty much never happens at all. Ever.