Saturday, September 26, 2009

New One Rep Deadlift Max and Other Fun Things

The last few workouts have been pretty good and challenging. Come to think of it, they are always challenging. And if they aren't, then you're not trying hard enough.

Saturday, 26 September

WOD: Filthy 50 on the Rocks

25, 15, 10

Box Jumps
Push Press
Wall Balls
Ball Slams
Lunges
4 Count Flutter Kick
400m Run before and after each round for a total of 1 mile.

This WOD was great. For the first round I used the 24 in box, but then moved up to the taller oner after that. For the Psuh Presses, the prescribed weight was just the 45lb barbell. Today, the Push Presses were surprisingly easy. I used a 16lb ball for the Wall Balls and a 20lb ball for the Ball Slams. The Lunges and Flutter Kicks were fine. I finished in 26:44.

Friday, September 25

WOD:

4 Rounds for Time of:

30 KB Swings
20 KB Snatches (10L/10R)
10 Turkish Get-Ups (5L/5R)

Wow, this one was incredibly hard. So hard, in fact, that it originally was 5 rounds but we had to change it so people could finish in time for the next class. I used the 30lb KB for the entire WOD. I was worried that I wouldn't be able to do the GTUs at that weight, but I managed. I finished in 33:14.

Thursday, 24 September

WOD:

Max Effort Deadlift

Partner Fight Gone Bad for 20 minutes:

Box Jumps
Push Press
Wall Balls
Rowing
SDLHP


Ok, so for the ME Deadlift, we worked out way up, starting with 95. At about 165, my grip started to fail even though I knew I could do heavier. I switch to the reverse grip and that helped. My one rep max is now 205. However, in this exercise, the last round was 5 reps and 205 was a little to heavy for me to do five times. Once was enough. My previous max was 185.

For the partner FGB, one person ran a lap while the other did an exercise. I used the 12lb ball for Wall Balls and 65lbs for the SDLHP and Push Press. For the Box Jumps, I used the tallest box. I don't care much for this version of FGB because I find I don't push myself as hard as when we do it in 1 minute increments. We got through 1 full round and one exercise.


Wednesday, September 23, 2009

New Push Press Max

Yesterday's WOD made me feel super strong until we came to the last portion of it. Then I felt weak and stupid, as Ring Dips usually do.

Tuesday, 22 September

WOD:

Max Effort Push Press:

3x3x3x1x1x1

As Many Rounds A Possible in 15 Minutes of:

10Ring Dips
10 Burpees

So the first part of the WOD was super. I maxed at 115lbs for Push Press. My previous max was 100lbs. That is a significant increase and I am happy with it.

The rest of the WOD was no so great. I did modified Ring Dips instead of Jumping Ring Dips mostly to see if they still hurt my back. They didn't as long as I kept my legs bent. You know what would be super? If I could do REAL Ring Dips. Soon. The Burpees were Burpees. There is not much more you can say. I finished 6.5 rounds.


Tuesday, September 22, 2009

Those Burpees Suck and Then Some

Ok, before I hear it from my mother who may or may not know about this blog and read it on occasion to know that I am alive and well enough to workout, I would like to say that the workout title uses the word "suck" and it is not me, honest. Ah, I hear her telling me right now that polite ladies do not use words like that and I should know better. Oh mom, I miss you.

Anyway, here was yesterday's WOD.

Monday, 21 September

WOD: Those Burpees Suck and Then Some

800m Run
10 Pull-Ups
20 KB Swings
30 Box Jumps
40 Push Ups (10 Dive Bombers, 10 Diamond, 10 Regular, 10 Superman)
50 Sit Ups
20 Burpees
10 Pull-Ups
800m Run

This WOD went well. I probably could have done it a little faster, but that is ok. I did kipping Pull-Ups for all of them. I am still having a hard time doing more than one in a row, but I am sure I will get it eventually. I used the 30lb KB for the swings and the tallest box for the Box Jumps. That slowed me down a bit, simply because it is a tall box and I am a short round. I did the Dive Bombers ok, but had to do modified Diamond Push-Ups. I am unable to do Superman Push-Ups as of yet, so I did 20 regular ones instead. The Sit-Ups were fine, the Burpees did suck (oops, sorry mom), and the last 10 Pull-Ups were the last 10 Pull-Ups. I finished in 23:12.

Monday, September 21, 2009

Oh Hey!

So, I have been absent from the blog as of late. I know my posts are getting fewer and far between. Hopefully that will get better, but only if work gets better and I am not there 12 hours a day, literally. Anyway, here is a recap of the past week, starting with Saturday, 19 September.

Saturday, 19 September

WOD: KB Circuit

5 Rounds with Active Rest (High Pulls) of:

Swing/Push Press
Upper Cut
Hand to Hand Squats

I do enjoy the KB Circuit and it has been awhile since I got to do one. I used a 30lb KB, which felt good till about the last round where it was questionable if I was going to catch it at all. I didn't knock anyone out, so that was good.

Friday, 18 September: Cake Day

Thursday, 17 September:

WOD: 7 Rounds of

Weighted Pull-Ups
Max Rep Floor Press
20 Supine Ball Throw

I didn't do any wight for the Pull-Ups but I did all of them kipping. I didn't use Ol' Blue at all. I am kind of proud of that. Soon I will be on to dead hang. Watch out! I used 40lb dumbbells for the floor press. My max reps went down drastically with each round. I used the 16lb medicine ball for the Ball Throws. This was not a timed WOD.

Wednesday, 16 September: Rest Day (and Cake Day)

Tuesday, 15 September: I don't remember and it isn't posted. Must have been a good one.

Monday, 14 September

WOD:

3 Times:

250m Row while partner holds KB in Rack position

10,9,8...3
Ball Slams while partner stays in Plank

10,9,8...3
Wall Balls while partner stays in Wall Sit position

10,9,8...3
SDLHP while partner does 5lb Steering Wheels

3 Times:
250m Row while partner holds KB in Rack position

I hate this workout. I hate everything about it. Well, except my partner. I hate holding the KBs in Rack because I can't breathe properly. I started out with the 32lb ones but moved to 20s because of the breathing issue. The Ball Slams aren't bad. I think we used a 20 lb ball, but I can't be sure. If not, then it was a 16lb. We used a 16lb ball for Wall Balls and did 65lb for the SDLHPs. I believe we used a 10lb plate for the Steering Wheels. We finished in over 30 minutes. I hate this WOD. Hate it.