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.
Showing posts with label box jump. Show all posts
Showing posts with label box jump. Show all posts
Wednesday, December 30, 2009
Saturday, September 19, 2009
WOD 090918
FBG Prep 5 rounds of 5 exercises :40 work :20 transition. No rest between rounds. Record total.
I've played the sleep card a bit this week and hit the 1230 class today. I'm hoping that it helps settle down all the chaos that is soooo September. I suppose that a workout that is 85% perfect is better than no workout, so even though I don't enjoy mid day, it was go to get in the box. I loved the way this WOD hurt though. Working to exhaustion is a great feeling the rest of the day.
LOTS of trouble today with KBHP's. I am thinking I want to try this with a barbell, so that I can focus on what I do reasonably well with deadlifts. Box jumps were consistent as were the push press. My numbers were nothing to get excited about, but I was happy to be doing the work Rx'd... something I couldn't even think about last year.
Now I could live would the lowest score in the gym for FGB, but I'm NOT happy that I can seem to raise a single cent for two worthy causes. Ugh!
I've played the sleep card a bit this week and hit the 1230 class today. I'm hoping that it helps settle down all the chaos that is soooo September. I suppose that a workout that is 85% perfect is better than no workout, so even though I don't enjoy mid day, it was go to get in the box. I loved the way this WOD hurt though. Working to exhaustion is a great feeling the rest of the day.
LOTS of trouble today with KBHP's. I am thinking I want to try this with a barbell, so that I can focus on what I do reasonably well with deadlifts. Box jumps were consistent as were the push press. My numbers were nothing to get excited about, but I was happy to be doing the work Rx'd... something I couldn't even think about last year.
Now I could live would the lowest score in the gym for FGB, but I'm NOT happy that I can seem to raise a single cent for two worthy causes. Ugh!
Monday, September 14, 2009
WOD 090911
Day of Infamy... best handled by a WOD of infamy... FGB
I did the pack version of our FGB prep or 3 rounds 30, 20, 10.
I really struggled with the 53lb KBHP - to the point where Jerry had to give me form correction. This didn't make me happy since KB's are usually where I can keep it together. But since I've only once before used more than a 35, I can be happy that I got through this. Need to sink that butt more and press through the heels.
Of course I had a box jump miss too. Doing these right after the KBHP is a real quad burner.
I really tried HARD to go with good form on the push presses and it seemed to pay off with getting my head through to active shoulder. Thinking traps is really helping this without me goose neckin' it and ending up all kinds of sore.
So about those goals... hang for the next post please.
I did the pack version of our FGB prep or 3 rounds 30, 20, 10.
I really struggled with the 53lb KBHP - to the point where Jerry had to give me form correction. This didn't make me happy since KB's are usually where I can keep it together. But since I've only once before used more than a 35, I can be happy that I got through this. Need to sink that butt more and press through the heels.
Of course I had a box jump miss too. Doing these right after the KBHP is a real quad burner.
I really tried HARD to go with good form on the push presses and it seemed to pay off with getting my head through to active shoulder. Thinking traps is really helping this without me goose neckin' it and ending up all kinds of sore.
So about those goals... hang for the next post please.
Wednesday, September 9, 2009
WOD 090908
Great first WOD of my second year.
Push Press 3,3,3, 1,1,1 Extra FBG intervals - row, box jump, kb high pull (3)rounds.
Good workups to new single max PR at 90lbs. 55, 65, 70 for 3 75, 80, 85, 87, 88, 90 for singles. Some form troubles... losing my vertical torso on the dip. Worked really hard to engage my traps to get that active shoulder.
The extra felt slow and inflexible... still feeling Karen in my quads.
Push Press 3,3,3, 1,1,1 Extra FBG intervals - row, box jump, kb high pull (3)rounds.
Good workups to new single max PR at 90lbs. 55, 65, 70 for 3 75, 80, 85, 87, 88, 90 for singles. Some form troubles... losing my vertical torso on the dip. Worked really hard to engage my traps to get that active shoulder.
The extra felt slow and inflexible... still feeling Karen in my quads.
Tuesday, August 25, 2009
WOD 090825
Back in the Box
I will probably travel log our adventures separately in case anyone is interested in how to get a small herd to graze half way across the country for 9 days.
Today was a strength con circuit. 3, 6, 9 Heavy cleans, ring dips, and box jumps. I played it safe on the porch and only went with 75lbs on the cleans. Probably could have done the 85, but given my erractic life with lifts, I didn't think that was the way to come back to the box. Ring dips were tired and I even stumbled a box jump. But it was 26:18 spent in action instead of watching the trees go by.
Lots of things impeded getting a single good workout on this trip, but there was some fun in a pool and at the beach and tons of walking and carrying wee one around an amusement park. That said none of it makes up for the poor diet that comes when you travel. I am thoroughly convinced that that other than a few diamonds, it is all rough out there in restaurant land. Don't be alarmed when you read my travel log... I wasn't eating pasta at the Italian restaurants but marsala and piccata and subbing veggies on the side. But ugh! I actually had several meals that I would deem unpalatable because of the quantity of seasoning and other additives. I can now add Carrabas to my list of "never go back"
Point is eating heavy and driving makes a rotten combination. I actually have edema in my left foot that looks pretty much like 3rd trimester water retention. That calf feels like it had night cramps too. The right driving hip is sore up to my back and my neck and shoulders have that dull ache. Rats... all this and no great work outs to show for it.
Hopefully with a week back in the box and my fridge and out of the car, things will look better by the weekend.
I will probably travel log our adventures separately in case anyone is interested in how to get a small herd to graze half way across the country for 9 days.
Today was a strength con circuit. 3, 6, 9 Heavy cleans, ring dips, and box jumps. I played it safe on the porch and only went with 75lbs on the cleans. Probably could have done the 85, but given my erractic life with lifts, I didn't think that was the way to come back to the box. Ring dips were tired and I even stumbled a box jump. But it was 26:18 spent in action instead of watching the trees go by.
Lots of things impeded getting a single good workout on this trip, but there was some fun in a pool and at the beach and tons of walking and carrying wee one around an amusement park. That said none of it makes up for the poor diet that comes when you travel. I am thoroughly convinced that that other than a few diamonds, it is all rough out there in restaurant land. Don't be alarmed when you read my travel log... I wasn't eating pasta at the Italian restaurants but marsala and piccata and subbing veggies on the side. But ugh! I actually had several meals that I would deem unpalatable because of the quantity of seasoning and other additives. I can now add Carrabas to my list of "never go back"
Point is eating heavy and driving makes a rotten combination. I actually have edema in my left foot that looks pretty much like 3rd trimester water retention. That calf feels like it had night cramps too. The right driving hip is sore up to my back and my neck and shoulders have that dull ache. Rats... all this and no great work outs to show for it.
Hopefully with a week back in the box and my fridge and out of the car, things will look better by the weekend.
Monday, August 3, 2009
WOD 090803
Team Workout.
Power Snatch, Pullups, Push Press, Box Jumps, Row
Not telling anything else... no leaking since this is a "fittest class" competition. Just get in there and do it.
And I say that because I just didn't want to. Most every day in the box you work against your personal fitness demons and push for progress. And when you have this right attitude, you can take joy in small amounts of progress and bask in the motivation of working out with a great bunch of people. For me that gets turned on it head when we do these team competitions. It is really hard for the kid who was always picked first for the spelling bee, math challenge, you name it academic competition and among the last for dodge ball to get excited about team workouts. It doesn't take too much math skill to know putting me into the mix can pull down the class average.
Today's workout had 3 overhead moves (yes I count pullups as overhead) so I was really dreading what I was going to do. Shoulders have been "crunchy", achilles have been tight, and my carpal tunnel has been almost on fire at times this past week. I wasn't thinking about ducking this one for a rest day, I was looking to see if I was due for a week off.
But what I lack in athletic ability, I try to make up for in attitude which can be changed at will even if your pullup strength can't. So I plotted it out. Make sure you do every exercise, so there is no averaging any zeros, use the FGB guidance and don't work more than 1 minute at any one exercise, do Pullups first so you can chalk off the clock, and don't put your bum on the row too much... it doesn't generate points. Do everything in multiples of 5 so that you can remember the numbers and not have to stop to write.
So while I had a little trouble settling in with the overheads - the grips are way different for push press and snatch, I got alot done. I was also rewarded with a whole bunch of box jumps which I haven't done since I fell doing double unders back in May. Sure I stumbled one (and Jerry was watching!!) but nothing that didn't keep me jumping. I did my pull ups with a purple band instead of red.
0515 is the guinea pig class and we may not finish on top, but it was still a great day in the box. Everyone got a great workout, and when everyone is working their best instead of their weakness, it is almost like the crossfit games... you get to see some amazing stuff. 172 freaking box jumps... yay Soni! Torch set a new max pullup PR at 35 I think.
Now off to the really scary stuff and the reminder that young at heart only goes so far... annual mammogram today. But this is one category where my endurance has paid off... having had 5 children and breastfed them all, actually reduces my risk of cancer.
Power Snatch, Pullups, Push Press, Box Jumps, Row
Not telling anything else... no leaking since this is a "fittest class" competition. Just get in there and do it.
And I say that because I just didn't want to. Most every day in the box you work against your personal fitness demons and push for progress. And when you have this right attitude, you can take joy in small amounts of progress and bask in the motivation of working out with a great bunch of people. For me that gets turned on it head when we do these team competitions. It is really hard for the kid who was always picked first for the spelling bee, math challenge, you name it academic competition and among the last for dodge ball to get excited about team workouts. It doesn't take too much math skill to know putting me into the mix can pull down the class average.
Today's workout had 3 overhead moves (yes I count pullups as overhead) so I was really dreading what I was going to do. Shoulders have been "crunchy", achilles have been tight, and my carpal tunnel has been almost on fire at times this past week. I wasn't thinking about ducking this one for a rest day, I was looking to see if I was due for a week off.
But what I lack in athletic ability, I try to make up for in attitude which can be changed at will even if your pullup strength can't. So I plotted it out. Make sure you do every exercise, so there is no averaging any zeros, use the FGB guidance and don't work more than 1 minute at any one exercise, do Pullups first so you can chalk off the clock, and don't put your bum on the row too much... it doesn't generate points. Do everything in multiples of 5 so that you can remember the numbers and not have to stop to write.
So while I had a little trouble settling in with the overheads - the grips are way different for push press and snatch, I got alot done. I was also rewarded with a whole bunch of box jumps which I haven't done since I fell doing double unders back in May. Sure I stumbled one (and Jerry was watching!!) but nothing that didn't keep me jumping. I did my pull ups with a purple band instead of red.
0515 is the guinea pig class and we may not finish on top, but it was still a great day in the box. Everyone got a great workout, and when everyone is working their best instead of their weakness, it is almost like the crossfit games... you get to see some amazing stuff. 172 freaking box jumps... yay Soni! Torch set a new max pullup PR at 35 I think.
Now off to the really scary stuff and the reminder that young at heart only goes so far... annual mammogram today. But this is one category where my endurance has paid off... having had 5 children and breastfed them all, actually reduces my risk of cancer.
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