Intervals
60 secs work, 60 secs rest, for each interval
Double Unders, GHD situps ( sub Ab Mat if not a blazer with the GHD), row.
My performance
14 DUs 34 AM SU, 220 m
14 DUs 17 GHD SU 219 m
13 DUs 38 AM SU 220 m
11 DUs 20 GHD SU 224m
14 DUs 38 AM SU 228m
66 147 1111m
Those big digits are for me, who is DONE doing math at 0515 without a calculator. It doesn't seem to matter that I had 3 semesters of calculus and physics, and a bunch of chemistry before I saw the light and became a liberal arts major. I can't add to save myself. Thank God, the dh is doing the checkbook. I would find a way to screw up Quicken. Anyway the WB is wrong.
So, the good stuff... I can put three DU's together, although I need to find MY rope, something where the length feels right and I almost wish it had a little weight in the center of it. It might make it harder and result in bigger lashings, but I wonder if it might help with my timing.
Other good stuff, if I am careful, I can GHD without bothering my lower back... something that felt a bit out of joint today after really trying to get that lumbar curve going in those OHS yesterday.
I am comfortable working the row at 5 on the damper, but I was very disappointed in my "mileage" today. It was about a 2:14/500m pace. You'd think I could be working closer to that sub 2 pace if it was only for a freakin' minute.
I won't lie, I shed more than few on the way home today. Things need to shift, and quickly.
Showing posts with label GHD situps. Show all posts
Showing posts with label GHD situps. Show all posts
Wednesday, January 20, 2010
Wednesday, December 30, 2009
WOD 091221 - WOD 091226
Not the best week in the gym. Weather, plowing, kids out of school, gigantic list of undone Christmas chores and of course proofing college essays... Exactly the environment that generates a bona fide biological need to go to the gym.
Did manage 2 WODs Tues and Weds
Tues
3 Squat cleans every minute on the minute for 10min (around 80%)
rest 5 min then
AMRAP 15 min of 6 Dips, 9 box jump(24"), 12 ghd Situp
need to check the WB, but I think I went at 75lbs and pretty much was cleaning and then riding a front squat. Not fantastic, but I was able to keep pace.
Second WOD was a challenge... particularly the box jumps. I know I can nail 24", but I was having trouble and I'm not surprised given that most of the workouts and the shoveling have left me feeling weak in the posterior chain...particularly after the previous 10 minutes of squatting. I was a little off the bumper plate on one in my first round, and then Kaitlin crashed it in the second. I made the conscious choice that injuring myself right before Christmas with a boatload of stuff still to do, was not a good idea. Wrap that pride up in a little package with a bow on it and take off that bumper plate. GHD's didn't feel to great. Sometimes I feel them deep in my sacral area of my spine and I'm not sure why... bad form or just bad back?
Wed
More butt blasting...
“Jonesworthy”
Squats - 80, 64, 48, 32, 24, 12
KB Swings - 40, 32, 24, 16, 12, 6
Pullups – 20, 16, 12, 8, 6, 3
That's a whole lot of squatting... need to check the WB, but I think I was around 21 mins on this one
I was happy with my squat form though which is what needs work. KB swings were at 35lbs and pretty much unbroken other than the 40, and 32 which I broke at 25 each time. Pullups... well, that's going to be a project we'll address in the new year. 'nuf said.
I did try to impose a family WOD on Christmas Day of 5 RFT of 30 situps, 20 squats, 10 push ups and was all but lynched by the pajama crowd. Truthfully, there would have been a necessary adventure picking up the paper carnage first and situps would probably have been in lego spiked carpet. Karolin just borderline sick with a head cold and waking up in middle of the night pretty much put the nail in the coffin.
I can live with it - sort of. There is nothing worse to drag your healthy habits into the hole than several days of close contact with family who can eat anything and have nothing stick to their ribs. Add to that fond memories of all the goodies I used to eat as a kid and disaster strikes.
The first present I opened in my stocking was a pair of batteries for my scale. A powder jacket, base layer jacket and a nice long sleeve shirt will all work well with the compression capris I got for my birthday. No hints needed, next year needs to be as successful if not more so than the last. Pretty psyched that I have a physical 11 January and will get some baseline labs next week. The data should all be better than a year ago, even if I still have a long way to go.
Did manage 2 WODs Tues and Weds
Tues
3 Squat cleans every minute on the minute for 10min (around 80%)
rest 5 min then
AMRAP 15 min of 6 Dips, 9 box jump(24"), 12 ghd Situp
need to check the WB, but I think I went at 75lbs and pretty much was cleaning and then riding a front squat. Not fantastic, but I was able to keep pace.
Second WOD was a challenge... particularly the box jumps. I know I can nail 24", but I was having trouble and I'm not surprised given that most of the workouts and the shoveling have left me feeling weak in the posterior chain...particularly after the previous 10 minutes of squatting. I was a little off the bumper plate on one in my first round, and then Kaitlin crashed it in the second. I made the conscious choice that injuring myself right before Christmas with a boatload of stuff still to do, was not a good idea. Wrap that pride up in a little package with a bow on it and take off that bumper plate. GHD's didn't feel to great. Sometimes I feel them deep in my sacral area of my spine and I'm not sure why... bad form or just bad back?
Wed
More butt blasting...
“Jonesworthy”
Squats - 80, 64, 48, 32, 24, 12
KB Swings - 40, 32, 24, 16, 12, 6
Pullups – 20, 16, 12, 8, 6, 3
That's a whole lot of squatting... need to check the WB, but I think I was around 21 mins on this one
I was happy with my squat form though which is what needs work. KB swings were at 35lbs and pretty much unbroken other than the 40, and 32 which I broke at 25 each time. Pullups... well, that's going to be a project we'll address in the new year. 'nuf said.
I did try to impose a family WOD on Christmas Day of 5 RFT of 30 situps, 20 squats, 10 push ups and was all but lynched by the pajama crowd. Truthfully, there would have been a necessary adventure picking up the paper carnage first and situps would probably have been in lego spiked carpet. Karolin just borderline sick with a head cold and waking up in middle of the night pretty much put the nail in the coffin.
I can live with it - sort of. There is nothing worse to drag your healthy habits into the hole than several days of close contact with family who can eat anything and have nothing stick to their ribs. Add to that fond memories of all the goodies I used to eat as a kid and disaster strikes.
The first present I opened in my stocking was a pair of batteries for my scale. A powder jacket, base layer jacket and a nice long sleeve shirt will all work well with the compression capris I got for my birthday. No hints needed, next year needs to be as successful if not more so than the last. Pretty psyched that I have a physical 11 January and will get some baseline labs next week. The data should all be better than a year ago, even if I still have a long way to go.
Sunday, December 20, 2009
WOD 091217
Thursday
A little "active recovery" for those lower body aches and pains.
5 RFT 250m row, 20 Burpees, 15 GHD situps
Apparently our lack luster burpee leaps have reached epic proportions, so everyone had a tape marker 8" above their max reach as a burpee target. I'm thrilled that I got through this WOD, because I really didn't think I had the mobility after Tues to do a single burpee. I made the mistake of wearing pants and a long sleeve shirt though. Not sure if it is the touch of cold running around, but I felt really uncomfortably warm and pulled a Harold for the last couple of rounds of burpees. Sorry folks... 5 kids leave lots and lots of stretch marks.
I was a little loopy when I finished. I kept the rowing mostly under 2:15/500m pace which makes me happy. GHD's were to parallel or a little more. But neither Shanyn or I can remember my time... It was either 31: 04 or 34:01... big difference. But more than 30 mins on a WOD... and it wasn't a Murph or other epic WOD.
On the health front, I see my water consumption slipping and I need to fix that asap. Eating could be better too, as I really haven't been weighing and measuring much less recording. Getting lazy and need to get a handle on this before the steamroller of the holidays gets me. Not gaining, but not losing either... still stuck trading up and down the same 3 lbs for 7-8 mos now. Not expecting great things in the next two weeks, but there is definitely going to have to be a New Year's push to get tighter on what I'm eating.
A little "active recovery" for those lower body aches and pains.
5 RFT 250m row, 20 Burpees, 15 GHD situps
Apparently our lack luster burpee leaps have reached epic proportions, so everyone had a tape marker 8" above their max reach as a burpee target. I'm thrilled that I got through this WOD, because I really didn't think I had the mobility after Tues to do a single burpee. I made the mistake of wearing pants and a long sleeve shirt though. Not sure if it is the touch of cold running around, but I felt really uncomfortably warm and pulled a Harold for the last couple of rounds of burpees. Sorry folks... 5 kids leave lots and lots of stretch marks.
I was a little loopy when I finished. I kept the rowing mostly under 2:15/500m pace which makes me happy. GHD's were to parallel or a little more. But neither Shanyn or I can remember my time... It was either 31: 04 or 34:01... big difference. But more than 30 mins on a WOD... and it wasn't a Murph or other epic WOD.
On the health front, I see my water consumption slipping and I need to fix that asap. Eating could be better too, as I really haven't been weighing and measuring much less recording. Getting lazy and need to get a handle on this before the steamroller of the holidays gets me. Not gaining, but not losing either... still stuck trading up and down the same 3 lbs for 7-8 mos now. Not expecting great things in the next two weeks, but there is definitely going to have to be a New Year's push to get tighter on what I'm eating.
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