WOD 100123

5 RFT
400m run, 40 air squat, 10 pullups

Great to be in the gym on a Saturday.  I still get really anxious when I go in on Saturday... it is often a killer chipper workout, and most of my experience getting there has been for challenges and competitions... things we all know are not my strong suit.

But this workout was a comfortable one in that it was full of things that are weaknesses to work on without being the impossiblilities that seem to have been a good part of this week.

Given the number of people in the gym... 35 we had to have some people run the WOD backwards.  I volunteered but probably shouldn't since running after the air squats is rough.  I seriously think I could have done the WOD faster the other way.  Pullups were all red banded and I surprised myself with how many were clearly way over the bar and in triples.  That was a plus.

It was also good to have time to linger and visit with people.  During the week we are a bunch of ninjas... if not in the WOD in the exit strategies to get to work.

Oh.. 25: 26..  not land speed records, but that does make 4 WOD's and a run this week.  WOOT!

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.

WOD 091203

Wonderful WOD   4 rounds  50 airsquat/400 m run.
Hopefully will get to this later today, in a skort to celebrate Bryn Layne Avery's arrival yesterday afternoon!

But first... to Bethesda and special testing for Christopher.  As I mentioned in some earlier posts, his case is being prepared for publication in a medical journal, so there are many wickets of testing and documentation.  And those come in addition to the usual continuing effort to keep him healthy and growing.  Good news/bad news... it is easy to get appointments this time of year because most people have their focus elsewhere/ my schedule is way overloaded.

2 birthday parties this weekend.... ugh!  I'm deferring confecting the first cake to Eric.  The second, I have to make as it is the last time I will have my Erin home for her birthday... 

WOD 091008

5 RFT 400m run, 40 airsquat.

Today is why I can put up with training in the summer. You know there is a glorious day coming in October when it will be nippy and clear and you just plain feel like running. Not sure there is a weather pattern that makes me feel like squatting, but that's okay.

Nothing fantastic on the time -20:08. I so wanted to break 20, but I wasn't really watching the clock until the end. And in the big scheme of things, I got out of bed this morning having had an uninterrupted (albeit short) night's sleep and had a WOD. And that beats someone holding you hostage in a hospital thinking you might have an embolism anyday.

This girl from upstate NY is psyched. Weather for the hearty souls around the corner! Think I'm giddy now... if there isn't a running WOD as the first flakes start flying, I will just have to ditch CF for the day...

WOD 090914

Second week of school. Schedule still chaotic, but starting to simmer.
Only one car today, makes getting me to CFOT and everyone to their 'real job' difficult.

So, the neighborhood gym it was, for a circuit of fun.
Elliptical - intervals - 20 mins
500m row
20 airsquats
500m row
20 air squats

Since I missed the weighted chins at CFOT, I added one of those lat pull down bars to the interchangeable pulley system and sat down on the floor for some sets of pull downs. I was curious to see how close I could get to my body weight since I can't do a strict pull up.

I did 4 sets of 10 at 110, 120, 130, 140. Probably could have done more as I wasn't at muscle failure, but since I was uncoached and I almost NEVER do this move anymore, I decided not to superwoman it. Would like to get in with a friend to spot though and do this as a peudo flex arm hang to work the negative.

Finished with another 13 minutes on the elliptical... random pattern and pushed up to level 7

All told I was at it about 45-50 minutes. I also ran into one of the trainers who works out of the gym. She is a level I CF coach at CF Lorton. So it was good to have someone with a smile on their face instead of the bulging eyes and I worked the rower, shall I say a little more vigorously than my fellow gymsters....

All good punishment for eating way too much dessert this weekend....

WOD 090808

Weekend Work the Weakness Woman!

Went to bed feeling every thruster of Jackie in my quads. Fortunately none of that "reach for the chair so that you can sit" type stiffness.

Knowing that real progress is only wrought with your own will, I set off this afternoon for some sort of effort in the neighborhood gym. My only goal was to work for about 45 mins while the rest of the gang hit the pool. Probably not the best plan, but a good workout none the less.

1k row (5:05)
800m run
30 airs squats
800m run
25 8 lb med ball sit ups
800m run
25 sit ups
800 m run
25 sit ups
800m run (4:36)

I don't have a watch and really can't use the clock in the gym, but it was about 40 mins worth of effort and puts in my 5th workout and 3rd metcon for the week.

Long metcon of my weaknesses... running and core... almost assuages my guilt for doing a short benchmark on First Friday.