"The Corps" 5 RFT 400m run, Pullups (15W, 25M)
21:57
Thrilled to have a running WOD today. Still not sure what is up with my foot/leg, but it didn't seem terribly bothered by the run. Note though that I have been going with full blown running shoes for about a month now. I miss my light little racers, but until I know what's up, there is just no point in frustrating things.
Quads are really sore from all the thrusters yesterday, and they really made that incline up Royal seem like a hill today. But I really wanted to run and while it felt really slow, it wasn't as slow as I thought. Just had not loft so to speak and felt like I was running with lead legs.
I was nervous about the pullups because the ones I did for warm up just did not feel good in the lats. I actually wondered if I was going to have to step back to a red band to get through all 75. But having mucho time behind me now at CFOT, I know that my first round of any WOD is rugged - even if I do a long warm up, I am just slow to settle in. Ultimately I had several 3's together and really focused on trying to use my hips so that the burden was lighter on the upper body. I was also lucky that the moleskin donut I made for my palm cushioned my little stigmata and it really didn't wear any deeper.
Hopefully the quads will return soon. Stairs are a bit awkward!
Friday, April 9, 2010
Grace, there is always grace
Much peace, joy and grace to all my friends who are keeping my extended family in prayer as my father's youngest brother Peter struggles in his fight with brain cancer. That all this is coming to pass during the Easter octave certainly puts us all on the line to witness to our faith in the Resurrection.
Peter is just 47 and by design actually came into the world 3 mos after his first niece, my oldest sister Colleen. Growing up, when we went to visit at Grandma's, it was a great opportunity for us 4 sisters to have a boy in the family. Hours upon hours were spent in the semi- finished basement playing floor hockey, fooseball, and air hockey. We were often wandering the barns, feeding and petting my aunt's horses. Literally days were spent in the woods of the park preserve adjacent to the property, building forts of the fallen trees. And then of course there was following Notre Dame sports and listening to the famous recording of Knute's "win one for the Gipper speech". Hanging out in a BOYS bedroom with athletic pennants and sports paraphanalia.
Always dubbed "The Prince" by his older siblings, Peter is a gifted athlete. And I was blessed to watch many of his XC races with my father. To this day, while I love the precision of track running and the assurance of just how far you have run on a steady course; my days watching XC in Genesse Valley Park amid the changing foliage and runners with strides of gazelles is where my heart for running lies. But I am just one of many people Peter infected with a genuine love for running. Besides progressing to running marathons in a mere 2.5 hours, Peter has coached high school runners and is the cofounder of the Harriers, an upstate NY running club. To say Upstate NY and running in the same sentence without Peter Glavin would be a serious error. Yes, certainly Peter answered the charge to find his light and put it on the mountaintop for all to see. So many are indebted to him not only for the encouragement and coaching in running, but for the life lesson of finding your strengths, working them and then sharing them.
While I will never be the athlete that Peter is, those days in the cool fall air, watching him naturally move through space, gave me the courage to run myself -- putting one foot in front of the other. And it wasn't long before that left, right, left was not only down a running trail, but across a parade deck having been granted what I still deem the greatest accolade this side of Heaven - the title Marine. No one would have ever expected that the girl with the ballet and piano lessons, who hung out in the back line of the chorus in a bunch of school plays would end up serving in the warrior class. But every miracle has its grace- filled seeded moments where the seemingly ordinary becomes extraordinary. And I'm sure that is what happened one fall afternoon standing on the sloping green watching my fair haired uncle/cousin/brother move seemingly effortlessly through space and time. The grace to say,"why not?" The grace to say "I can try."
Even now, as it appears that Peter is in the homestretch of this great race we call life, and that crossing the finish line is filled with much physical pain, suffering, and yes, grief; there are still those extraordinary grace filled moments. I am convinced they are true gifts to remind us all of the power of grace and hope.
Last night, lying next to Christopher (7) as I listened to his night prayers, the child classed as autistic, supposed to be MR, lacking in speech and social skills told me what was on his mind.
"Mommy can we make a prayer for Peter?"
"Why of course we can."
"Good. We need the doctors to find Peter a new medicine to stop the cancer."
"Well, Christopher, they tried, but they have no more medicines."
"So they are giving up, Mommy? But we are never supposed to give up!"
"Yes, Christopher, but that doesn't mean we can't keep praying for a miracle."
Very long pause.
"Mommy, is Peter going to go to heaven soon?"
"Yes, Christopher, he will."
"Will he have to go to the cemetery? What kind of shape will he have?"
"Yes, Christopher when we bury someone, we put a headstone."
"Peter's will have a cross, right Mommy?"
"Yes, Christopher, it probably will."
Another very long pause.
"So Peter is going to rise again from the dead, like Jesus."
"Yes, but not in 3 days, Christopher. Our souls can go to heaven, but our bodies stay here until Jesus comes back again."
"Okay. Nite Mommy."
Another gift of grace.
Thank you, God.
Thank you, Peter.
Peter is just 47 and by design actually came into the world 3 mos after his first niece, my oldest sister Colleen. Growing up, when we went to visit at Grandma's, it was a great opportunity for us 4 sisters to have a boy in the family. Hours upon hours were spent in the semi- finished basement playing floor hockey, fooseball, and air hockey. We were often wandering the barns, feeding and petting my aunt's horses. Literally days were spent in the woods of the park preserve adjacent to the property, building forts of the fallen trees. And then of course there was following Notre Dame sports and listening to the famous recording of Knute's "win one for the Gipper speech". Hanging out in a BOYS bedroom with athletic pennants and sports paraphanalia.
Always dubbed "The Prince" by his older siblings, Peter is a gifted athlete. And I was blessed to watch many of his XC races with my father. To this day, while I love the precision of track running and the assurance of just how far you have run on a steady course; my days watching XC in Genesse Valley Park amid the changing foliage and runners with strides of gazelles is where my heart for running lies. But I am just one of many people Peter infected with a genuine love for running. Besides progressing to running marathons in a mere 2.5 hours, Peter has coached high school runners and is the cofounder of the Harriers, an upstate NY running club. To say Upstate NY and running in the same sentence without Peter Glavin would be a serious error. Yes, certainly Peter answered the charge to find his light and put it on the mountaintop for all to see. So many are indebted to him not only for the encouragement and coaching in running, but for the life lesson of finding your strengths, working them and then sharing them.
While I will never be the athlete that Peter is, those days in the cool fall air, watching him naturally move through space, gave me the courage to run myself -- putting one foot in front of the other. And it wasn't long before that left, right, left was not only down a running trail, but across a parade deck having been granted what I still deem the greatest accolade this side of Heaven - the title Marine. No one would have ever expected that the girl with the ballet and piano lessons, who hung out in the back line of the chorus in a bunch of school plays would end up serving in the warrior class. But every miracle has its grace- filled seeded moments where the seemingly ordinary becomes extraordinary. And I'm sure that is what happened one fall afternoon standing on the sloping green watching my fair haired uncle/cousin/brother move seemingly effortlessly through space and time. The grace to say,"why not?" The grace to say "I can try."
Even now, as it appears that Peter is in the homestretch of this great race we call life, and that crossing the finish line is filled with much physical pain, suffering, and yes, grief; there are still those extraordinary grace filled moments. I am convinced they are true gifts to remind us all of the power of grace and hope.
Last night, lying next to Christopher (7) as I listened to his night prayers, the child classed as autistic, supposed to be MR, lacking in speech and social skills told me what was on his mind.
"Mommy can we make a prayer for Peter?"
"Why of course we can."
"Good. We need the doctors to find Peter a new medicine to stop the cancer."
"Well, Christopher, they tried, but they have no more medicines."
"So they are giving up, Mommy? But we are never supposed to give up!"
"Yes, Christopher, but that doesn't mean we can't keep praying for a miracle."
Very long pause.
"Mommy, is Peter going to go to heaven soon?"
"Yes, Christopher, he will."
"Will he have to go to the cemetery? What kind of shape will he have?"
"Yes, Christopher when we bury someone, we put a headstone."
"Peter's will have a cross, right Mommy?"
"Yes, Christopher, it probably will."
Another very long pause.
"So Peter is going to rise again from the dead, like Jesus."
"Yes, but not in 3 days, Christopher. Our souls can go to heaven, but our bodies stay here until Jesus comes back again."
"Okay. Nite Mommy."
Another gift of grace.
Thank you, God.
Thank you, Peter.
Thursday, April 8, 2010
WOD 100408
Long time no blog. Not good. Sure the WB keeps a record, but my notes really do help keep a sense of progress.
Lots of good things since my last post. I ran a 28:08 3 mile and an 8:52 mile.
I PR'd my 3 rep DL to 205.
I've shed myself more than a few pounds.
I've permanently traded the red band for a purple floss and there are little glimmers of an unassisted pullup on the horizon.
Not so good things? I've wandered into the world of hypoglycemia a couple of times, I'm fighting some edema in that dreaded left foot. And the ridiculous parasthesias in my toes and hands are there from time to time. Waking up with all sorts of body parts having fallen asleep. Very aggravating
Almost as much as the struggle to figure out what is busted. Enzymatic? Do I need more potassium/calcium/magnesium? No DVT in the leg, but I have sore slightly varicose veins in both legs. I'm slated to get an MRI of it, but the appt people don't pick up their phone. :(
Today's WOD was a deadlift/wall ball circuit 12, 9, 6, 3 DL's with 40, 30, 20, 10 wallball. After pushing the Tues bodyweight interval WOD at the Rx level, I'm paying for it. My lats are fried and I couldn't get 155 off the floor for a single DL. So humbling as it be, 14:02 with 125# and 15 lb dumbbell thrusters if you couldn't get to a wall ball.
Oh, and I walked in through the out door this am, so I didn't sign in... burpees :(
Peter went into hospice a few weeks ago now. The many people he helped learn to love XC running ran a 5K in front of the house where he is living on 20 March. He was able to sit at the finish line and greet the many well wishers.
As of yesterday, he hadn't been able to eat since before Easter, and I understand that he has lost the ability to speak. I don't know that I can ever truly explain what it feels like to watch someone who was the family pillar of athleticism fade away. Only 47.
Lots of good things since my last post. I ran a 28:08 3 mile and an 8:52 mile.
I PR'd my 3 rep DL to 205.
I've shed myself more than a few pounds.
I've permanently traded the red band for a purple floss and there are little glimmers of an unassisted pullup on the horizon.
Not so good things? I've wandered into the world of hypoglycemia a couple of times, I'm fighting some edema in that dreaded left foot. And the ridiculous parasthesias in my toes and hands are there from time to time. Waking up with all sorts of body parts having fallen asleep. Very aggravating
Almost as much as the struggle to figure out what is busted. Enzymatic? Do I need more potassium/calcium/magnesium? No DVT in the leg, but I have sore slightly varicose veins in both legs. I'm slated to get an MRI of it, but the appt people don't pick up their phone. :(
Today's WOD was a deadlift/wall ball circuit 12, 9, 6, 3 DL's with 40, 30, 20, 10 wallball. After pushing the Tues bodyweight interval WOD at the Rx level, I'm paying for it. My lats are fried and I couldn't get 155 off the floor for a single DL. So humbling as it be, 14:02 with 125# and 15 lb dumbbell thrusters if you couldn't get to a wall ball.
Oh, and I walked in through the out door this am, so I didn't sign in... burpees :(
Peter went into hospice a few weeks ago now. The many people he helped learn to love XC running ran a 5K in front of the house where he is living on 20 March. He was able to sit at the finish line and greet the many well wishers.
As of yesterday, he hadn't been able to eat since before Easter, and I understand that he has lost the ability to speak. I don't know that I can ever truly explain what it feels like to watch someone who was the family pillar of athleticism fade away. Only 47.
Tuesday, February 23, 2010
Back At It
My last post I was on an adventure to Rochester, NY to visit Peter, my uncle who is fighting a glioblastoma brain tumor. I had every intention of trying to get to CF Rochester and even got myself a CFOT T-shirt to pay my way at the door, but that didn't happen. Snow in Rochester on Thursday cancelled my flight and I ended up getting in 5 hours later after a trip through NYC. I am seriously lucky that I didn't lose my mind. Airports are the noisiest places ever. Cell phones going off every other minute, CNN HN blaring on endless repeat, and desk agents calling passengers for their flights. Of course I ended up in Rochester without my luggage, and got the opportunity to relearn how to drive in REAL snow. I honestly don't think I could have done it, if it had been any other city than my hometown. I didn't learn to drive until I was in college, but fortunately I had all those back seat images from being chauffeured by my parents. I upgraded my rental to a mini-van to drive something heavy and crawled out of the airport parking lot and hung a right to the east, following the sign at the airport exit. But as soon as I was headed east I could see the problem with this westerly blowing snow. EVERY sign was white, the road was white, the median was white and I had to make a guess if I wanted a left or a right to get onto the expressway. Ditto for using the fading tracks of another car to see exactly where the left turn actually was. By the time I got to the hotel, I think I'd pretty much wrecked my cortisol levels for a month. While we don't get to travel much with our big family, I am so glad that I have stored up all my points with Marriott as they treated me like royalty. I never thought a king size bed, camomile tea, and a pay per view movie could feel so good.
I did get in a WOD on Friday morning in the hotel mini gym. My standard seems to be to do a short circuit of dumbell push press (40lbs), air squats, and sprints. 5 rounds 10, 20, 400m. Treadmills are useless for this other than measuring the distance, since they keep turning themselves off, or you have to ramp up slowly if you pause them. So I never bother with clocking these workouts. Just push hard, watch the form and jam to my favorite music. Breakfast in the hotel was also very good. An omelet with extra whites and tomatoes and cheese along with fruit salad and tea.
Peter wasn't doing as well as I had hoped when I got to visiting him. He has stopped taking chemotherapy as it is no longer helping. So the rest of the weekend was just being there. Talk about high school cross country, watch ND lose to Rutgers in basketball, watch the Millrose Games from MSG, and catch up on what our kids are doing. And then just plain help him get around with his walker and share some of my beef jerky, almond butter and other Paleo yummies. I also got to watch my cousins (yes his kids are technically my cousins) play in their basketball games and eat a pizza lunch out. I hated to have a cheat so early in the season so to speak, but fortunately it was about the only bread I saw the whole trip. The sun did come out and it was really pretty to see all the snow in wide open spaces, unlike here in DC suburbia. I even ventured out to my parents house south of the city and was able spend some time with my parents, who I hadn't seen since last summer. My dad is doing reasonable well since his prostate cancer treatment a year ago and it appears that he is healing between the radiation and serious effort at homeopathic treatments. My mom made a gluten free pasta for dinner (ugh!) with great bolognese sauce and like manna from heaven there was swiss chard (RED!) in the fridge. It is always nice to go home to a place where everyone eats the veggies without complaining.
All in all, a good trip. Stressful, but a good one nonetheless.
Look for some catch up posts
Thursday, January 28, 2010
WOD 100128
Primal workout day.... or rather that constant brisk level of activity that elevates metabolism!
As I mentioned in a post here, WOD 090416 I have an uncle who is just a few years older than me and is rather ill at the moment with cancer and I am heading to my hometown to pay Peter and his family a visit. So today's WOD was that bustle through the house to pack and leave an orderly house behind. Follow that up with the endurance WOD of shuffle through the airport(s) as my flight was too little a plane to go to Rochester in their snow. 5 hours later after a detour through NYC, I was hugging the steering wheel of a rental car in single digit temperatures and blowing snow that covered all the road signs. I learned to drive in IN in college, not in high school, so I really don't have the same sort of maps of my hometown as most people do. Not the best position to be in if you are trying to keep the cortisol down! Never mind the thought of driving back to the airport to get the luggage that didn't make the alternate route quite so expeditiously....
But the snow really is gorgeous!
As I mentioned in a post here, WOD 090416 I have an uncle who is just a few years older than me and is rather ill at the moment with cancer and I am heading to my hometown to pay Peter and his family a visit. So today's WOD was that bustle through the house to pack and leave an orderly house behind. Follow that up with the endurance WOD of shuffle through the airport(s) as my flight was too little a plane to go to Rochester in their snow. 5 hours later after a detour through NYC, I was hugging the steering wheel of a rental car in single digit temperatures and blowing snow that covered all the road signs. I learned to drive in IN in college, not in high school, so I really don't have the same sort of maps of my hometown as most people do. Not the best position to be in if you are trying to keep the cortisol down! Never mind the thought of driving back to the airport to get the luggage that didn't make the alternate route quite so expeditiously....
But the snow really is gorgeous!
Wednesday, January 27, 2010
WOD 101027
2K Row
9:27 at damper 4 - slower than the 9:24 in December (damper 5.5) and the 9:20 from LAST February at damper 6. Not sure I liked the lower damper setting, because it felt like I wasn't getting as much power per stroke. My plan for this is to keep it at 6 and try to progressively row a 1K at sub 9 pace here soon. If I can do it, then I will try to do a 1100m at the pace and then keep going from there. One more thing to work on. I really want to be able to row a sub 2:00 500m, sub 4:15 1K and a sub 9:00 2k.
To say I was bummed about not even matching my last row, rowing about like I did a year ago... understatement.
I worked strict press afterward with Shanyn and kept it to singles vice triples for the simple fact that I wanted to redeem myself with just a simple 1lb improvement in my 1RME. Didn't want to ask for much and ran a quick progression of 33x3, 45x3, 55, 65, 70, 76 (PR), 80 (f), 80 (PR). I was amazed at how easily the 76 came out. While the form I'm certain wasn't perfect, it was not nearly the noodle backing windmill that I can get into. That is pretty much how the 80 came off, but I didn't care. I was not happy about the row and more than willing to take it out on a barbell!
9:27 at damper 4 - slower than the 9:24 in December (damper 5.5) and the 9:20 from LAST February at damper 6. Not sure I liked the lower damper setting, because it felt like I wasn't getting as much power per stroke. My plan for this is to keep it at 6 and try to progressively row a 1K at sub 9 pace here soon. If I can do it, then I will try to do a 1100m at the pace and then keep going from there. One more thing to work on. I really want to be able to row a sub 2:00 500m, sub 4:15 1K and a sub 9:00 2k.
To say I was bummed about not even matching my last row, rowing about like I did a year ago... understatement.
I worked strict press afterward with Shanyn and kept it to singles vice triples for the simple fact that I wanted to redeem myself with just a simple 1lb improvement in my 1RME. Didn't want to ask for much and ran a quick progression of 33x3, 45x3, 55, 65, 70, 76 (PR), 80 (f), 80 (PR). I was amazed at how easily the 76 came out. While the form I'm certain wasn't perfect, it was not nearly the noodle backing windmill that I can get into. That is pretty much how the 80 came off, but I didn't care. I was not happy about the row and more than willing to take it out on a barbell!
Tuesday, January 26, 2010
WOD 100126
Back Squat 1 RME
Megan, Shanyn, Nikki and me on a bar
Everyone PR'd. It doesn't get better than that.
I actually cannot find any blog post where I've done a 1RME BS. Lots of 3's and 5's, but no1 reps.
So PR it is today, hitting warmups at 55 and 85 before turning on at 105, 115, 125, 135, 145, 155 (f)
Really nice to be lifting the weight of an adult person... goal on this lift is now bodyweight... of course by upping this about 10 and shucking 20 off of me.
Megan, Shanyn, Nikki and me on a bar
Everyone PR'd. It doesn't get better than that.
I actually cannot find any blog post where I've done a 1RME BS. Lots of 3's and 5's, but no1 reps.
So PR it is today, hitting warmups at 55 and 85 before turning on at 105, 115, 125, 135, 145, 155 (f)
Really nice to be lifting the weight of an adult person... goal on this lift is now bodyweight... of course by upping this about 10 and shucking 20 off of me.
Monday, January 25, 2010
WOD 100125
Rest Day.
While not formally encamped in Team Paleo or Team Zone, I am dialing in the nutrition component. Happy to have shed most of the Christmas cookies. BUT, as per usual, I fell off the bandwagon at a party Sat night and between the wine and dessert, earned the carb payback of wooziness.
Rest, eat right. Feel better tomorrow.
While not formally encamped in Team Paleo or Team Zone, I am dialing in the nutrition component. Happy to have shed most of the Christmas cookies. BUT, as per usual, I fell off the bandwagon at a party Sat night and between the wine and dessert, earned the carb payback of wooziness.
Rest, eat right. Feel better tomorrow.
Saturday, January 23, 2010
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!
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!
Friday, January 22, 2010
WOD 100122
1 RME Clean and Jerk
The progression went like this 55, 65, 70, 75, 80, 85, 90 (PR), 95 (f), 95 (f), 95(f)
The jerk at 90 is a PR and was pressed out, rather than a pure jerk.
The failures at 95 were on the clean. Again, I remain the woman with a 130lb clean pull and a 90lb clean because I can't get under the bar. Today, I'm sure the quads that are still lunge sore didn't help, but somehow I have to get speed under the bar.
My guess is that the squat cleans this week were the most help in this regard and that I need to do more of them, and then more of them at whatever weight I can get them weightless and sunk deep. Thoughts?
Cleaning 100 lbs is on my 3 goals for the year. So is that 5k down around 27.... not much progress on either in January.
The progression went like this 55, 65, 70, 75, 80, 85, 90 (PR), 95 (f), 95 (f), 95(f)
The jerk at 90 is a PR and was pressed out, rather than a pure jerk.
The failures at 95 were on the clean. Again, I remain the woman with a 130lb clean pull and a 90lb clean because I can't get under the bar. Today, I'm sure the quads that are still lunge sore didn't help, but somehow I have to get speed under the bar.
My guess is that the squat cleans this week were the most help in this regard and that I need to do more of them, and then more of them at whatever weight I can get them weightless and sunk deep. Thoughts?
Cleaning 100 lbs is on my 3 goals for the year. So is that 5k down around 27.... not much progress on either in January.
Thursday, January 21, 2010
WOD 100121
3miles in 29:56 on a treadmill.
Not my favorite workout, but a good way to force myself into a pace. Would have run a 5K, but was working on a new treadmill and once I had it set for 30 mins, I wasn't sure how to change the time without losing what I've already run.
Best part of this, I got an extra hour of sleep. It was tight with the kid schedule, but it worked.
Not my favorite workout, but a good way to force myself into a pace. Would have run a 5K, but was working on a new treadmill and once I had it set for 30 mins, I wasn't sure how to change the time without losing what I've already run.
Best part of this, I got an extra hour of sleep. It was tight with the kid schedule, but it worked.
Wednesday, January 20, 2010
WOD 100120
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.
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.
Tuesday, January 19, 2010
WOD 100119
OHS
It takes all the moto in my body to open the door to the gym let alone pick up a barbell when I see OHS on the menu of the day. I even went so far this time to go to 1230 thinking I would be warmer and looser than at 0515. WRONG. This was such a disaster that I was downgraded to front squats x3. I hit that 95X3 before it was on to the next.
3 rounds 34 OH reverse lunges, 400 meters. Women use a 25lb bumper plate.
Disaster two of the day. I actually thought I should just quit right then and there. My balance stepping back on my left leg was horrible and it took me so long to finish the first round of lunges, I was already lapped. Melissa handed me a 15 lb bumper plate for the rest of it. 17:07
Okay, good things about this WOD. Karolin was an angel and colored up a storm while I worked out. I actually had to remind myself she was there she was so good. I got to work out with Karen, who while I will never be in her class as an athlete is a fantastic person that I rarely get to see beyond passing in and out the gym doors.
Humble... how long have I been working out in this gym?
It takes all the moto in my body to open the door to the gym let alone pick up a barbell when I see OHS on the menu of the day. I even went so far this time to go to 1230 thinking I would be warmer and looser than at 0515. WRONG. This was such a disaster that I was downgraded to front squats x3. I hit that 95X3 before it was on to the next.
3 rounds 34 OH reverse lunges, 400 meters. Women use a 25lb bumper plate.
Disaster two of the day. I actually thought I should just quit right then and there. My balance stepping back on my left leg was horrible and it took me so long to finish the first round of lunges, I was already lapped. Melissa handed me a 15 lb bumper plate for the rest of it. 17:07
Okay, good things about this WOD. Karolin was an angel and colored up a storm while I worked out. I actually had to remind myself she was there she was so good. I got to work out with Karen, who while I will never be in her class as an athlete is a fantastic person that I rarely get to see beyond passing in and out the gym doors.
Humble... how long have I been working out in this gym?
Friday, January 15, 2010
WOD 100115
Back squats - find your 3 rep max
So here is why you do 5 reps ME lifts and try not to stress when they seem to bear no fruit. Because along comes the 3 rep day and THEN you see the progress. To not have my form falling apart at 105, but more like 120 was nice and to hit 125 for 3 and 130 for 2 moved me to a new range for work this lift. That my two attempts at 130 were actually 4 rep efforts where 2 were sunk enough was a good feeling.
Was it a PR? Not sure... will have to look later.
So here is why you do 5 reps ME lifts and try not to stress when they seem to bear no fruit. Because along comes the 3 rep day and THEN you see the progress. To not have my form falling apart at 105, but more like 120 was nice and to hit 125 for 3 and 130 for 2 moved me to a new range for work this lift. That my two attempts at 130 were actually 4 rep efforts where 2 were sunk enough was a good feeling.
Was it a PR? Not sure... will have to look later.
Thursday, January 14, 2010
WOD 100114
Helen Intervals
5 rounds
400 m run, 21 KBS (35#), 12 pullups (I did red), 2 min rest.
Like most WOD's my first round out was not so great @ 4:59 and Jerry used the dreaded "scaling" word. After that I tried to get super efficient and make sure I didn't lose any time in the chalk bucket or on the initial KBS. And I paced the runs and wasted no time off the pull up bar... a 7 sec rest doesn't really give more than a 3 second rest anyway. The runs were not as fast as the intervals last week (around 2:10 -2:15) but about 2:25-2:28. I was able to shave the second and subsequent rounds down to 4:26, 4:27, 4:28, 4:30. Not a whole lot to say about this, except that it was slow... slower than most.
Keturah's help with the tennis ball after class made this a little easier to take. I think I have some widgets now to work out some of the kinks that make my recovery slow.
5 rounds
400 m run, 21 KBS (35#), 12 pullups (I did red), 2 min rest.
Like most WOD's my first round out was not so great @ 4:59 and Jerry used the dreaded "scaling" word. After that I tried to get super efficient and make sure I didn't lose any time in the chalk bucket or on the initial KBS. And I paced the runs and wasted no time off the pull up bar... a 7 sec rest doesn't really give more than a 3 second rest anyway. The runs were not as fast as the intervals last week (around 2:10 -2:15) but about 2:25-2:28. I was able to shave the second and subsequent rounds down to 4:26, 4:27, 4:28, 4:30. Not a whole lot to say about this, except that it was slow... slower than most.
Keturah's help with the tennis ball after class made this a little easier to take. I think I have some widgets now to work out some of the kinks that make my recovery slow.
Tuesday, January 12, 2010
WOD 101012
3 cycles [ 5 rounds (20 sec max Pullups 20 sec rest 20 sec max Push up, 20 sec rest) then 1 round 90 sec rest, 90 sec max DU, 90 sec rest]
I used a purple band for jsut the first 2 set of pull ups and then realized I wasn't going to get chin over the bar if I didn't go to the red.
1st Cycle
5 Pullups, 7 Pushups
2 Pullups, 7 Pushups
4 Pullups, 7 Pushups
4 Pullups, 6 Pushups
4 Pullups, 7 Pushups
21 DoubleUnders... a couple of 3's together
2nd Cycle
5 Pullups, 7 Pushups
5 Pullups, 7 Pushups
5 Pullups, 7 Pushups
5 Pullups, 7 Pushups
5 Pullups, 7 Pushups
21 DoubleUnders
3rd Cycle
6 Pullups, 8 Pushups
6 Pullups, 7 Pushups
5 Pullups, 7 Pushups
5 Pullups, 7 Pushups
6 Pullups, 7 Pushups
21 DoubleUnders
Pull Ups- Keturah coached me a bit to get my swing to open up and there was some improvement there. PushUps were all full push ups with just the last two sets having some serious inch worming.
Double Unders... I stink at these, but need to keep working them. Particularly need to keep the jump small so that my torso stays upright. Lost the keeper on the rope on the last round or perhaps I would have gotten a few more.
This WOD got all my intensity and I got back the same day pain. I went for the Vitamin M @800 before I went to bed and took Wed off as my rest day for sure as I couldn't get my arms above my eyebrows! Jerry said I should have come anyway, there is always something to do. But I did need a rest day in the week somewhere, so it was Wed. Thurs Keturah showed me how to use a tennis ball in the front of my shoulder to roll out where the grid roller can't reach. Man it hurts, but it does work.
Monday, January 11, 2010
WOD 100111
Tough workout. Squat cleans!
Every minute on the minute for 12 minutes, 2 squat cleans. I used 75lbs again, so I've cleaned and then jerked this weight, cleaned it for speed, and now cleaned it to a squat.
This is hard for me and several of them still turned into cleaning into a quarter or half squat and riding it down the rest of the way. But many of them were good. Opening my hands is still a problem for me on cleaning and I need to just do it, drop a few and get over it.
2nd WOD was a 15 minute time limit to get 4 rounds of 14 Back Extensions, 21, PVC OHS, and 28 anchored situps. I didn't finish which exacerbated my "I suck at this" feelings, but my situps were wicked fast. It just takes me forever to do OHS and Jerry really coached me through the Back Extension to get nice movement. Motor planning, motor planning, motor planning. Kinesthetics, kinesthetics, kinesthetics.... But I got it, and most importantly it didn't hurt the next day. So big big :), even if I'm not blazing away at it... YET!
Every minute on the minute for 12 minutes, 2 squat cleans. I used 75lbs again, so I've cleaned and then jerked this weight, cleaned it for speed, and now cleaned it to a squat.
This is hard for me and several of them still turned into cleaning into a quarter or half squat and riding it down the rest of the way. But many of them were good. Opening my hands is still a problem for me on cleaning and I need to just do it, drop a few and get over it.
2nd WOD was a 15 minute time limit to get 4 rounds of 14 Back Extensions, 21, PVC OHS, and 28 anchored situps. I didn't finish which exacerbated my "I suck at this" feelings, but my situps were wicked fast. It just takes me forever to do OHS and Jerry really coached me through the Back Extension to get nice movement. Motor planning, motor planning, motor planning. Kinesthetics, kinesthetics, kinesthetics.... But I got it, and most importantly it didn't hurt the next day. So big big :), even if I'm not blazing away at it... YET!
Thursday, January 7, 2010
WOD 100107
Third WOD of the week. Good!
Every minute on the minute for 15 minutes 5 ring dips and then max power cleans
Worked this at 75lbs which is the weight I've been using for higher rep cleans. After this WOD, I think I need to push that to 80. 15 rounds is a lot, so Jerry gave the option of doing 4 dips vice 5. I hated scaling the workout, but it is a move that I have to admit is on my weakness list and 4 was the PACK workout. Still do these with a red band, but they are getting better in terms of depth. I felt there was good range of motion on almost all of them. and almost all the sets were unbroken (yeah right were only talking 4 dips, Christine).I didn't hit muscle failure and kept a fairly even pace through out. Nice next day bruises on the forearms too. Total cleans was 63. Nothing too amazing, but I didn't clock my chin... :) Face still sore, but seems to be maxing out in the purple..
Every minute on the minute for 15 minutes 5 ring dips and then max power cleans
Worked this at 75lbs which is the weight I've been using for higher rep cleans. After this WOD, I think I need to push that to 80. 15 rounds is a lot, so Jerry gave the option of doing 4 dips vice 5. I hated scaling the workout, but it is a move that I have to admit is on my weakness list and 4 was the PACK workout. Still do these with a red band, but they are getting better in terms of depth. I felt there was good range of motion on almost all of them. and almost all the sets were unbroken (yeah right were only talking 4 dips, Christine).I didn't hit muscle failure and kept a fairly even pace through out. Nice next day bruises on the forearms too. Total cleans was 63. Nothing too amazing, but I didn't clock my chin... :) Face still sore, but seems to be maxing out in the purple..
Tuesday, January 5, 2010
WOD 100105
Backs Squats 5 rep
Purple nose and all, into the box for some back squats. Wow it hurt to get up early after lounging through the holidays. Fun though to work with Kaitlin, Megan, and Elizabeth. Tall girl bar... I was the shortie at 5'8". Not my best day though. 5 rep efforts are where you can really push for progress, but I got stuck at my old form failing weight of 105. Pretty sure the smoked posterior end from the sprinting and c&j's had something to do with that. Not fun when I have to break out a med ball for a barrier. But as Kaitlin reminded me, I was out of bed doing something.
Since we were 4 to the bar, it took a while. Had to pass on the extra to get Kaitlin home so that she could get to work.
Purple nose and all, into the box for some back squats. Wow it hurt to get up early after lounging through the holidays. Fun though to work with Kaitlin, Megan, and Elizabeth. Tall girl bar... I was the shortie at 5'8". Not my best day though. 5 rep efforts are where you can really push for progress, but I got stuck at my old form failing weight of 105. Pretty sure the smoked posterior end from the sprinting and c&j's had something to do with that. Not fun when I have to break out a med ball for a barrier. But as Kaitlin reminded me, I was out of bed doing something.
Since we were 4 to the bar, it took a while. Had to pass on the extra to get Kaitlin home so that she could get to work.
Monday, January 4, 2010
WOD 100104
Not sure how dated the idiomatic expression to "have your nose out of joint" is, but it truly marks where my workouts went the last part of December. Too much on the plate - literally and figuratively and too little sleep makes for lousy performance in the gym. And lousy performance makes for a bad attitude.
This WOD straightened that out. Well sort of. A good baselining couplet to start working off the holiday garbage. 90 secs max effort clean and jerk, 90 seconds rest, run 400 m, 90 sec rest. BUT spend more than 90 secs running the 400, you eat into your 90 sec rest. 5 rounds.
It definitely had been a while since I had done any jerking, and that became blatantly clear in the first round. While I am not unaccustomed to having lousy form at first and then settling down, and I've even clocked my chin with a barbell, this was by far my best effort today. Apparently I subconsciously decided that smashing a barbell up my nose was the best way to correct my grumpy disposition. It hurt, and not a little bit. Fortunately it was freezing even by my standards, so each run was a little ice down for my schnoz.
1st 400 went in 2:10 so Jerry had me run 300 for the next 3 intervals and finish with a 400. So it went like this for Rudolph
9 CJ, 2:10 (400)
9 CJ; 1:45 (300)
9 CJ; 1:40 (300)
10 CJ; 1:39 (300)
10 CJ; 2:14 (400)
I didn't like having to scale the WOD. Period. I hated it. And smashing my face didn't make me particularly happy either. DFL on the first round didn't boost my spirits either. But I'm not a sprinter, physically or emotionally. Definitely built for the long haul in both departments and just keep reminding myself to keep moving. And at the end of the day, at 45, I'm running about a 9 min mile, and hopefully by the end of the year I will be able to string 3 of them together.
The nose... black and blue and painful under sunglasses. But not broken.
This WOD straightened that out. Well sort of. A good baselining couplet to start working off the holiday garbage. 90 secs max effort clean and jerk, 90 seconds rest, run 400 m, 90 sec rest. BUT spend more than 90 secs running the 400, you eat into your 90 sec rest. 5 rounds.
It definitely had been a while since I had done any jerking, and that became blatantly clear in the first round. While I am not unaccustomed to having lousy form at first and then settling down, and I've even clocked my chin with a barbell, this was by far my best effort today. Apparently I subconsciously decided that smashing a barbell up my nose was the best way to correct my grumpy disposition. It hurt, and not a little bit. Fortunately it was freezing even by my standards, so each run was a little ice down for my schnoz.
1st 400 went in 2:10 so Jerry had me run 300 for the next 3 intervals and finish with a 400. So it went like this for Rudolph
9 CJ, 2:10 (400)
9 CJ; 1:45 (300)
9 CJ; 1:40 (300)
10 CJ; 1:39 (300)
10 CJ; 2:14 (400)
I didn't like having to scale the WOD. Period. I hated it. And smashing my face didn't make me particularly happy either. DFL on the first round didn't boost my spirits either. But I'm not a sprinter, physically or emotionally. Definitely built for the long haul in both departments and just keep reminding myself to keep moving. And at the end of the day, at 45, I'm running about a 9 min mile, and hopefully by the end of the year I will be able to string 3 of them together.
The nose... black and blue and painful under sunglasses. But not broken.
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