More of the same? Yeah and no...
On Tuesday I did a gymnastics wod, which was a lot harder than I anticipated!
4 Rounds
10 DB Planche through to v outs
10 DB straight arm press outs
100 Superman Rocks
This left me sore for a few days!
Wednesday
Squat 5x5 95#
Press 5x5 45#
Deadlift 1x5 120#
5mins of Handstand practice
Thursday
CF open 13.3
150WB
90 DU
30 MU
I got 20 DU's
This was way worse than last years attempt where I got 69 DUs
I am most definitely just going to be satisfied with this one, in no way am I under the delusion that I'd actually make it to regionals so I'm good with it. It was fun to be out with some people in the daylight anyway.
Thursday, March 21, 2013
Sunday, March 17, 2013
Don't think so much
Don't think so much, I think I often over think everything from diet to exercise. Put more on my plate then I should and get bogged down. When I get overwhelmed I don't give me all...give half ass effort, get half ass results. My goal for this week is to not think so much, just make good decisions and be okay with them.
Yesterday in an attempt to adhere to the PT's request to stop all power movements I adjusted my workout...
A. Four Sets Strict Press x3-5 @21x2 65, 70, 75, 80 (4)
B. 3 Rounds FT
6 HSPU
100yd Farmer Carry 53# KB in each hand
9 Sit ups
6:55
My achilles was a bit tender after B. frustrating. Had an email 'consultation' with a friend and he agreed no power movements and suggested it was time to start working on certain things. In the process of looking up a movement he suggested (Pendely Row) I found a lifting program for strength and am going to do that...however it is only three days a week and I struggle with that being enough for me to do...so I've asked for advice from my buddy.
Today in accordance with that plan I started light and by 12 weeks I should be a beast.
A. Squats 5x5 @ 90#
B. Bench Press 5x5 @ 60#
C. Pendley Row 5x5 @ 65#
Focused on form and speed coming up.
I ordered a fat caliper so I can track my progress while I am here. I still intend to stay on the IF diet. I guess I am supposed to take pictures, measure my body fat, and weigh myself every 2 weeks for the next 12 weeks.
Yesterday in an attempt to adhere to the PT's request to stop all power movements I adjusted my workout...
A. Four Sets Strict Press x3-5 @21x2 65, 70, 75, 80 (4)
B. 3 Rounds FT
6 HSPU
100yd Farmer Carry 53# KB in each hand
9 Sit ups
6:55
My achilles was a bit tender after B. frustrating. Had an email 'consultation' with a friend and he agreed no power movements and suggested it was time to start working on certain things. In the process of looking up a movement he suggested (Pendely Row) I found a lifting program for strength and am going to do that...however it is only three days a week and I struggle with that being enough for me to do...so I've asked for advice from my buddy.
Today in accordance with that plan I started light and by 12 weeks I should be a beast.
A. Squats 5x5 @ 90#
B. Bench Press 5x5 @ 60#
C. Pendley Row 5x5 @ 65#
Focused on form and speed coming up.
I ordered a fat caliper so I can track my progress while I am here. I still intend to stay on the IF diet. I guess I am supposed to take pictures, measure my body fat, and weigh myself every 2 weeks for the next 12 weeks.
Friday, March 15, 2013
3/15/13
Today was a bittersweet day...
For my typical 2am workout time I did 13.2
5 Shoulder to Overhead 75#
10 Deadlifts 75#
15 Box Jumps 20"
10 min AMRAP
6rounds +6 box jumps
=201 reps
Felt alright about that was going to retest on Sunday...
9hours later I competed in the Spartan 300 put on by some Hungarian dudes as a celebration of their indepenance and the birth of their army. Pretty sure I was the fastest lady there.
15 pull ups
50 Deadlifts 95#
50 push ups
50 box jumps 24"
50 wipers w/ 95# bar
50 KB clean and press
15 pull ups
12:58
This was horribly awesome.
However, in the morning I went to the docotor for some pain in my achilles that I have been having for the last 3 weeks and I have been diagnosed with achilles tendonitis with a Hagglund's deformity. I have to go to PT now and I am not allowed to do 'power' movements (e.g. jumping or oly lifting). I am trying to be in good spirits, but I'm finding that to be hard at this point.
IF has been going well 4 days in and going strong. Getting a massage tomorrow.
For my typical 2am workout time I did 13.2
5 Shoulder to Overhead 75#
10 Deadlifts 75#
15 Box Jumps 20"
10 min AMRAP
6rounds +6 box jumps
=201 reps
Felt alright about that was going to retest on Sunday...
9hours later I competed in the Spartan 300 put on by some Hungarian dudes as a celebration of their indepenance and the birth of their army. Pretty sure I was the fastest lady there.
15 pull ups
50 Deadlifts 95#
50 push ups
50 box jumps 24"
50 wipers w/ 95# bar
50 KB clean and press
15 pull ups
12:58
This was horribly awesome.
However, in the morning I went to the docotor for some pain in my achilles that I have been having for the last 3 weeks and I have been diagnosed with achilles tendonitis with a Hagglund's deformity. I have to go to PT now and I am not allowed to do 'power' movements (e.g. jumping or oly lifting). I am trying to be in good spirits, but I'm finding that to be hard at this point.
IF has been going well 4 days in and going strong. Getting a massage tomorrow.
Wednesday, March 13, 2013
3/14/13
A. 15 minutes build to a heave 3 rep deadlift 205#
B. 3 Rounds
400m Run
30 KBS (16k)
15 Hand Release Push ups
14:12
The deadlift was heavy but felt good. The form was all there so I left it at that, this wasn't an attemp for a 3RM.
The 3 rounds I went UnB the entire way it felt rough, but is was so rewarding to do something I didn't think I could do! Not sure how the time pans out I will see when I post it to the Invictus site.
Started doing IF today...strange so far...not that hard to wait to eat, however my post workout meal I had with a recovery shake it I was so full I thought I might burst.
B. 3 Rounds
400m Run
30 KBS (16k)
15 Hand Release Push ups
14:12
The deadlift was heavy but felt good. The form was all there so I left it at that, this wasn't an attemp for a 3RM.
The 3 rounds I went UnB the entire way it felt rough, but is was so rewarding to do something I didn't think I could do! Not sure how the time pans out I will see when I post it to the Invictus site.
Started doing IF today...strange so far...not that hard to wait to eat, however my post workout meal I had with a recovery shake it I was so full I thought I might burst.
Tuesday, March 12, 2013
3/13/13
A. Three Sets
OHS x8-10 @20X1 45#, 65#, 75#
(2:00)
Wt. Pull ups x3-5 @21X0 No weight just strict
(2:00)
B. Four Rounds
15 Pull ups
30 WB (12#)--hard rubber ball not a WB
60 DU
23:02
Oh my this was a rough one. I went light on the OHS because my wrists were killing me. I guess its been a while since I've been in that position and I don't have wraps or tape here...perhaps I should order some straps. Pull ups are weak at this point so no weight in order to stay true to the tempo.
The metcon was rediculous! I was so excited on my first round I did all 15 pull ups UnB, WB felt good but my DU were a stopping point. My endurance and skill are not up to par yet but getting better!
OHS x8-10 @20X1 45#, 65#, 75#
(2:00)
Wt. Pull ups x3-5 @21X0 No weight just strict
(2:00)
B. Four Rounds
15 Pull ups
30 WB (12#)--hard rubber ball not a WB
60 DU
23:02
Oh my this was a rough one. I went light on the OHS because my wrists were killing me. I guess its been a while since I've been in that position and I don't have wraps or tape here...perhaps I should order some straps. Pull ups are weak at this point so no weight in order to stay true to the tempo.
The metcon was rediculous! I was so excited on my first round I did all 15 pull ups UnB, WB felt good but my DU were a stopping point. My endurance and skill are not up to par yet but getting better!
Monday, March 11, 2013
Bam! I got the keys to the gym?!
Woo! What a strange couple of weeks it has been. I have yet to get in a rythm but it all seems to be settling down now. I was asked to start coaching classes here in Afghan. Without hesitation yes, Yes, YES! I know have a key to the gym equipment and I am stoked to get back to coaching. The guy that manages the gym is out in a month though and so I am not sure who will take his place.
So I found out that they have a crossfit class during my shift (2000-0500) and since it is actually slow(ish) on my shift I am allowed to go workout. Today was my first day attempting the class (0130) and it was good I can do my own training and not have to follow the main site! So I was totally unprepared for that and had to make something up on the fly. On Saturday I also did 13.1, I didn't do great but I am in it for fun this year. I hadn't intended to sign up until a buddy asked me to...or more told me to sign up.
Now that I can make my own class schedule and workout during work, I can finally figure out my sleep schedule. That is super exciting, definitely looking forward to having an actual routine to help pass the days.
I have been eating really well with the exception of my apple and peanut butter thing I have going on, it stops today...it was getting out of hand. I am also allowing myself some rice here and there. I have only been eating two meals a day and snacking mad on my shift so now that I am teaching at an optimal time I can actually eat regular meals.
13.1 (Saturday)
40 Burpees
30 Snatch 45#
30 Burpees
30 Snatch 75#
20 Burpees
30 Snatch 100#
10 Burpees
AMRAP
Snatch 120#
133 Reps--lungs felt as if they were bleeding.
3/12 Tuesday (0130 AM)
5 C&J 95#
25 DU
x6
12 Hip X
x3
So I found out that they have a crossfit class during my shift (2000-0500) and since it is actually slow(ish) on my shift I am allowed to go workout. Today was my first day attempting the class (0130) and it was good I can do my own training and not have to follow the main site! So I was totally unprepared for that and had to make something up on the fly. On Saturday I also did 13.1, I didn't do great but I am in it for fun this year. I hadn't intended to sign up until a buddy asked me to...or more told me to sign up.
Now that I can make my own class schedule and workout during work, I can finally figure out my sleep schedule. That is super exciting, definitely looking forward to having an actual routine to help pass the days.
I have been eating really well with the exception of my apple and peanut butter thing I have going on, it stops today...it was getting out of hand. I am also allowing myself some rice here and there. I have only been eating two meals a day and snacking mad on my shift so now that I am teaching at an optimal time I can actually eat regular meals.
13.1 (Saturday)
40 Burpees
30 Snatch 45#
30 Burpees
30 Snatch 75#
20 Burpees
30 Snatch 100#
10 Burpees
AMRAP
Snatch 120#
133 Reps--lungs felt as if they were bleeding.
3/12 Tuesday (0130 AM)
5 C&J 95#
25 DU
x6
12 Hip X
x3
Monday, March 4, 2013
Has it only been 1 week?
I am here in Afghaniland. I cleaned up my act upon landing at my base. I have been eating meats, veggies, and fruit...until today when I found some nuts stashed away and I ate them like a street kid that hasn't seen food for weeks. I also was not sure who owned them. Anyway, I am getting sick and trying to fight that currently but I have been getting my workout on the last few days. I didn't eat any meat on Sunday ( I feel like the meat is super salty here and I want 1 day a week to let my body have a break). Working out has been an eye opener here...I am in a seriously sucky state. My achillies has been bothering me for a while now and today it was swollen so I broke and took some IB pro. The main gym has carpet floors and you have to change shoes upon entering the gym, which is funny because its just as dusty inside as out...oh and the gym is a huge tent.
3/2
3 AM-- BS 1 RM (for the day) 185#
4x6 @ 130#
Press 1 RM (for day) 95#
4x5 @ 65#
ME Strict Pull ups (3x3)
4 PM-- Went to the CF gym, but no one was there so I did my own thing
7 Pull ups
7 Squats
7 Tire Flips
7 Burpees
7 Hip X
-7 Rounds
I was so wrecked on both of these workouts...I fatigue so easily it seems. Sore for daysss...recovery seems impossible.
3/3
400m repeats on treadmill for 30min
Rough initially, but felt better by the end.
3/4
FS 5x5 @ 125#
Deadlift 3 at 185#, 2 at 185#, 3 at 175#
Box Jumps (24")
3x5
I was struggling on every single lift today and it was super busy in the gym. I constantly had people trying to steal my bar so I think from now on I will lift right after work.
That is were I am at currently trying to get a rythm in my life. I miss my family and friends already I can only imagine what it will be like for the next six months. I am going to give CF another go tomorrow see if they actually have class. My schedule was changed so I work later...not sure how I feel about that.
3/2
3 AM-- BS 1 RM (for the day) 185#
4x6 @ 130#
Press 1 RM (for day) 95#
4x5 @ 65#
ME Strict Pull ups (3x3)
4 PM-- Went to the CF gym, but no one was there so I did my own thing
7 Pull ups
7 Squats
7 Tire Flips
7 Burpees
7 Hip X
-7 Rounds
I was so wrecked on both of these workouts...I fatigue so easily it seems. Sore for daysss...recovery seems impossible.
3/3
400m repeats on treadmill for 30min
Rough initially, but felt better by the end.
3/4
FS 5x5 @ 125#
Deadlift 3 at 185#, 2 at 185#, 3 at 175#
Box Jumps (24")
3x5
I was struggling on every single lift today and it was super busy in the gym. I constantly had people trying to steal my bar so I think from now on I will lift right after work.
That is were I am at currently trying to get a rythm in my life. I miss my family and friends already I can only imagine what it will be like for the next six months. I am going to give CF another go tomorrow see if they actually have class. My schedule was changed so I work later...not sure how I feel about that.
Subscribe to:
Comments (Atom)