I had to workout at 6 pm today...between work and walking scout I was on my feet all day. Work for most people doesnt include flipping monster truck tires across a room or demonstrating countless pull ups, ring dips and burpees...so its hard to workout at the end of a day.
I did 100 double unders UNBROKEN..boy does that BURN! all over. shoulders, legs, forearms.
my favorite workout AGAIN. I wanted to reward myself after a long day
15 Deadlifts
12 Hang Cleans
9 Front squats
6 Push Jerks
4 rounds
97 pounds ( 2 more pounds added)
15:39 ..tireddddddd! but it was heavier..so I will try this again in three weeks.
By the way, if any of you who are reading this, have not tried any of these workouts, please do. they are the most deceiving looking critters that exist. On paper...sure..thats not too bad...but wait until you are 2 minutes into ANY of these. good luck :)
Sunday, December 21, 2008
Friday, December 19, 2008
SNOW DAY!
The snow day used to be a source of elation as a student...but now, it is just a source of dread.
Scout and I luckily sprinted 4 miles chasing squirrels in the trails before the storm arrived. I think she sensed my sense of urgency to get her "wiggles" out.
I had clients this morning, so I couldnt work out until later...after the storm hit! I wasnt going to risk driving back to the gym, so I busted out a little WOD in my apartment.
7 med ball squat cleans ( 20 lb)
7 burpees
15 rounds
15:21
I was drenched! I love how I can get shaky legs without even moving from a single spot.
I took Scout out of her cage when I was finished and she was licking me like I had been gone for months! I really dont know what she must have been thinking as I did this workout...
I threw the ball for her down our long hallway outside my apartment, and chased her all around...by accident, I nailed the suspended EXIT sign on the ceiling with the ball and it is now dangling by a wire..oops
We finished the night with some oven mitt wrestling. ( I have a cow shaped oven mitt that drives Scout up a wall). The other thing that really pushes her buttons is a shower cap at my parent's house. We cant figure out why she is so threatened by it! it has holes in it now ( because if her)..but my mom keeps it in the same place in her bathroom, just so we can watch the "Scout show" when I come over. As soon as we come into the house, Scout runs right upstairs and barks at the shower cap...if she gets a hold of it..you need the jaws of life to pry it away from her. The other night, I came up and she had pulled it off of the faucet, and turned the water on in the process. She was sitting there soaking wet wrestling with a shower cap...this is what goes on. :)
Scout and I luckily sprinted 4 miles chasing squirrels in the trails before the storm arrived. I think she sensed my sense of urgency to get her "wiggles" out.
I had clients this morning, so I couldnt work out until later...after the storm hit! I wasnt going to risk driving back to the gym, so I busted out a little WOD in my apartment.
7 med ball squat cleans ( 20 lb)
7 burpees
15 rounds
15:21
I was drenched! I love how I can get shaky legs without even moving from a single spot.
I took Scout out of her cage when I was finished and she was licking me like I had been gone for months! I really dont know what she must have been thinking as I did this workout...
I threw the ball for her down our long hallway outside my apartment, and chased her all around...by accident, I nailed the suspended EXIT sign on the ceiling with the ball and it is now dangling by a wire..oops
We finished the night with some oven mitt wrestling. ( I have a cow shaped oven mitt that drives Scout up a wall). The other thing that really pushes her buttons is a shower cap at my parent's house. We cant figure out why she is so threatened by it! it has holes in it now ( because if her)..but my mom keeps it in the same place in her bathroom, just so we can watch the "Scout show" when I come over. As soon as we come into the house, Scout runs right upstairs and barks at the shower cap...if she gets a hold of it..you need the jaws of life to pry it away from her. The other night, I came up and she had pulled it off of the faucet, and turned the water on in the process. She was sitting there soaking wet wrestling with a shower cap...this is what goes on. :)
Thursday, December 18, 2008
Wednesday, December 17, 2008
I went to the gym early this morning 5 am
warm up:
ladder drills 10 minutes
muscle up practice..my pecs have a deep soreness from this, but I am addicted to trying!
10 KB swings ( 35 lbs)
10 back extensions
3 rounds
Crossfit Games Deadlift Event:
5 rounds for time:
5 deadlifts 185 lbs
10 burpees
7:59
The deadlifts were brutal! I dont know if it was because I am still not strong enough for 185 to feel light...or if I am still burnt out from lifting heavy DLs the other night.
I had to do single lifts at the end, with considerable rest in between
When I did the burpees, I felt like I was flying after lifting so much load!
I checked the crossfit games 2008 results..and the big girls hit this workout in 5 minutes.
got a lot of work to do..but we know this. :)
night!
warm up:
ladder drills 10 minutes
muscle up practice..my pecs have a deep soreness from this, but I am addicted to trying!
10 KB swings ( 35 lbs)
10 back extensions
3 rounds
Crossfit Games Deadlift Event:
5 rounds for time:
5 deadlifts 185 lbs
10 burpees
7:59
The deadlifts were brutal! I dont know if it was because I am still not strong enough for 185 to feel light...or if I am still burnt out from lifting heavy DLs the other night.
I had to do single lifts at the end, with considerable rest in between
When I did the burpees, I felt like I was flying after lifting so much load!
I checked the crossfit games 2008 results..and the big girls hit this workout in 5 minutes.
got a lot of work to do..but we know this. :)
night!
Tuesday, December 16, 2008
3 miles with Scouty girl in the rain/sleet/snow/rain/sleet..all within 40 minutes
99 Double unders unbroken
I was doing 79 pound stone pick ups..and I rolled the stone onto my shoulder too high, and it SMASHED my ear!! yikes..right into a diamond earing. My ear is really swollen...but thats what happens when perform caveman-like activities :)
"GRACE"
30 Power cleans + Push Jerks for time
95 lbs
4:13
PR! I had to adjust the collars two times. they moved when I threw the weight down from the jerk. Next time, I am going to try and control the weight as I lower it...so that I dont have to chase the bounce!
The last time I did this, I used 85 lbs and I finished in 5:15!
Clean and Jerk
3-3-3-3-3
110 lbs
99 Double unders unbroken
I was doing 79 pound stone pick ups..and I rolled the stone onto my shoulder too high, and it SMASHED my ear!! yikes..right into a diamond earing. My ear is really swollen...but thats what happens when perform caveman-like activities :)
"GRACE"
30 Power cleans + Push Jerks for time
95 lbs
4:13
PR! I had to adjust the collars two times. they moved when I threw the weight down from the jerk. Next time, I am going to try and control the weight as I lower it...so that I dont have to chase the bounce!
The last time I did this, I used 85 lbs and I finished in 5:15!
Clean and Jerk
3-3-3-3-3
110 lbs
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The squirrel hunter and I after a good chase.
Today I cranked out 6 250 meter hill sprints at Waveny Park. It loops around back to the start, and is about 400 meters around.
I walked Scout through town with my mom and looked at all of the incredible Christmas lights lining the streets, and the inspiring window displays in the stores.
I went back to the gym and cranked out some back squats and standing presses:
BS
50 kg x5
70 x 5
71 x 5
72 x 5
73 x 5
74 x 5
75 x 3
75 x 3
PR!
SP
20 kg x7
30 x 5
35 x 5
36 x 3
37 x 3
38 x 3
Sunday, December 14, 2008
ONE of my goals by my birthday ( Jan 23rd) is to be able to do a muscle up.
I practice every chance I get. As soon as my chest stops screaming from soarness and the bruises on my triceps subside, I am right back on the rings. The practice doesnt last long, because it burns me out so quickly! The movement really sucks the life out of your upper body.
I did 2 sets of 5 jumping muscle ups. It is getting easier to dig myself out of the deep dip.
I will work on sternum to bar pull ups tomorrow.
warm up
2 sets of each
5 jumping muscle ups
5 stone deadlifts to shoulder ( 80 lbs)
Deadlift
50 kg x 5
80 x 5
85 x 5
89 x3
89 x 3
89 x3
90 x 3
PR!!!!!!!!!!!!!!!!!!!!!!!!!!! I have never lifted over 190 lbs before..and I did 199 three times in a row!
I practice every chance I get. As soon as my chest stops screaming from soarness and the bruises on my triceps subside, I am right back on the rings. The practice doesnt last long, because it burns me out so quickly! The movement really sucks the life out of your upper body.
I did 2 sets of 5 jumping muscle ups. It is getting easier to dig myself out of the deep dip.
I will work on sternum to bar pull ups tomorrow.
warm up
2 sets of each
5 jumping muscle ups
5 stone deadlifts to shoulder ( 80 lbs)
Deadlift
50 kg x 5
80 x 5
85 x 5
89 x3
89 x 3
89 x3
90 x 3
PR!!!!!!!!!!!!!!!!!!!!!!!!!!! I have never lifted over 190 lbs before..and I did 199 three times in a row!
Saturday, December 13, 2008
Worked all day today. lots of tire flipping, pull ups, and KB swings for demos and set up. Walked Scout 4 miles.
Warm up:
walked on my hands for 5 minutes
"Filthy Fifty"
As Rx'd for MEN ( except wall ball..dod 16, not 20)
50 reps of each:
Box Jumps
Jumping Pull ups
KB swings ( 1 pood)
walking lunges
knees to elbows
Push Press ( 45 lbs)
Back extension
wall ball ( 16 lbs)
burpees
double unders
22:12
Warm up:
walked on my hands for 5 minutes
"Filthy Fifty"
As Rx'd for MEN ( except wall ball..dod 16, not 20)
50 reps of each:
Box Jumps
Jumping Pull ups
KB swings ( 1 pood)
walking lunges
knees to elbows
Push Press ( 45 lbs)
Back extension
wall ball ( 16 lbs)
burpees
double unders
22:12
Friday, December 12, 2008
Friday
STILL sick. I managed to take a nap at 4, and I felt well enough to crank out a good workout after my last client at 7.
4 rounds
as fast as possible
40kg (88 lbs)
15 deadlifts
12 hang cleans
9 front squats
6 push jerks
12:12!!
PR by 8 minutes!
Thursday
Angie
100 pull ups
100 push ups
100 sit ups
100 squats
19:12
My shoulders were screaming from Freddys Revenge, my lats were tired from the weighted pull ups, and my les were shot from the squats...and I was sick. But I PRd!
3 miles in the rain with Scout..She is a tough little girl, but will do everything she can to avoid the puddles.
STILL sick. I managed to take a nap at 4, and I felt well enough to crank out a good workout after my last client at 7.
4 rounds
as fast as possible
40kg (88 lbs)
15 deadlifts
12 hang cleans
9 front squats
6 push jerks
12:12!!
PR by 8 minutes!
Thursday
Angie
100 pull ups
100 push ups
100 sit ups
100 squats
19:12
My shoulders were screaming from Freddys Revenge, my lats were tired from the weighted pull ups, and my les were shot from the squats...and I was sick. But I PRd!
3 miles in the rain with Scout..She is a tough little girl, but will do everything she can to avoid the puddles.
Wednesday, December 10, 2008
still sick
4 miles walk/run with scout..I think she was feeling sick too. I was up at 2 am! and I had her up with me..poor little girl!
ring dips
4 sets of 5
later
on the treadmill:
800 meters @6:45 mile pace
8x 30 seconds at 5:00 min mile pace ( 12..the highest it would go).
even later
squat
70x5
72x5
73x5
73x5
73x5
73x3
73x3
weighted pull up
5 kg on belt
5x4 reps
5 x 79 pound stone pick up
15 second L sit on parralettes
x 3
ring dips
4 sets of 5
later
on the treadmill:
800 meters @6:45 mile pace
8x 30 seconds at 5:00 min mile pace ( 12..the highest it would go).
even later
squat
70x5
72x5
73x5
73x5
73x5
73x3
73x3
weighted pull up
5 kg on belt
5x4 reps
5 x 79 pound stone pick up
15 second L sit on parralettes
x 3
Tuesday, December 9, 2008
hill work
I ran with Scout about 5 miles this morning
I did some hurdle work and ladder work later
one leg hops
6 x 250 meter hill SPRINT! with 200 meter recovery
deadlift:
82 kgx 2
84x3
85 x 3
86 x 3
86 x 3
86 x 3
86 x 3
PR!
I did some hurdle work and ladder work later
one leg hops
6 x 250 meter hill SPRINT! with 200 meter recovery
deadlift:
82 kgx 2
84x3
85 x 3
86 x 3
86 x 3
86 x 3
86 x 3
PR!
Sunday, December 7, 2008
snow!
Scouts first snow! There was snow blanketing the trails this morning, and I wasnt sure how Scout would react. She first shook her behind like a hoola dancer, trying to shake off the icy white substance...then she took off like a husky pulling a sled and she didnt stop for 40 minutes!! It wore me out! she literally slept for the rest of the day she was so tired.
I didnt get to work out until later in the day because I had clients all day. I was very tired by the time I got to my gym.
I did some running drills and ladder work
3 rounds of
250 meter row
40 jump squats with 45 pound bar
20 push ups
I didnt get to work out until later in the day because I had clients all day. I was very tired by the time I got to my gym.
I did some running drills and ladder work
3 rounds of
250 meter row
40 jump squats with 45 pound bar
20 push ups
Saturday, December 6, 2008
My mom worked her elbow magic in my shoulder/trap/lat area, and my injury feels a lot better already! its definitely a trigger point. I love having such an extreme body awareness..I can tell exactly wher emy kinetic chain went wrong and find the origin of pain!
morning:
long run/walk with Scout-squirrel chasing...aka interval training :) this is everyday, but I just decided to start adding it. We do about 4 miles..sprinting and walking. If you let dogs do the job that they are bred to do, then they are a lot happier. Scout and I go squirrel hunting together...so that she feels like she has accomplished her lifes purpose everyday. shes a happy pup. and fit. ;)
mid day:
Sprints: 4 x 250 meter hill-straight up! without scout..although I found myself aware of every single squirral in my line of vision. oh goodness.
evening:
500 meter row
Dead Lift-PR!
60kgx5
70x4
75x3
80x3
83x3
84x3
84x3
84x3!
4 rounds
50 double unders ( unbroken)
10 KB swings ( 56 pounds)
BRUTAL after the DLs...I feel really good.
morning:
long run/walk with Scout-squirrel chasing...aka interval training :) this is everyday, but I just decided to start adding it. We do about 4 miles..sprinting and walking. If you let dogs do the job that they are bred to do, then they are a lot happier. Scout and I go squirrel hunting together...so that she feels like she has accomplished her lifes purpose everyday. shes a happy pup. and fit. ;)
mid day:
Sprints: 4 x 250 meter hill-straight up! without scout..although I found myself aware of every single squirral in my line of vision. oh goodness.
evening:
500 meter row
Dead Lift-PR!
60kgx5
70x4
75x3
80x3
83x3
84x3
84x3
84x3!
4 rounds
50 double unders ( unbroken)
10 KB swings ( 56 pounds)
BRUTAL after the DLs...I feel really good.
Friday, December 5, 2008
took yesterday off, so I could hit the Olympic lifts again today.
My left lat was still a bit sore, and I really wrenched it after pulling a few snatches from the box. I continued to snatch, up to 35 kg..but I was in agony! I pulled the plug when I couldnt fire the muscle when I was warming up for the jerk. I was so PISSED!!!!!!!!! I went home and did some squats, to a PR for 5 reps! the lat even hurt when I had the bar on my back..maybe its a trigger point in my trap.
Squats:
70 kgx 5
71x 5
72x5
73x5
73x3
73x3
73x3
My left lat was still a bit sore, and I really wrenched it after pulling a few snatches from the box. I continued to snatch, up to 35 kg..but I was in agony! I pulled the plug when I couldnt fire the muscle when I was warming up for the jerk. I was so PISSED!!!!!!!!! I went home and did some squats, to a PR for 5 reps! the lat even hurt when I had the bar on my back..maybe its a trigger point in my trap.
Squats:
70 kgx 5
71x 5
72x5
73x5
73x3
73x3
73x3
Wednesday, December 3, 2008
sooner or LATer
MY LATS ARE SCREAMING!!
I took yesterday off, and just ran my dog three times through the trails...it was beautiful out! I couldnt lift a thing, because of the oly lifting the day before, so it was a good day to take off.
I went to Gary again today and hit some more PRs! Again, I lifted for 2 hours, and I didnt record my progression, but I ended with a 116 lb clean and jerk, and an 85 lb snatch. We did a lot of form work at the end with 45 kg clean and jerks, and my left lat was about to fall off...I could barely hold the stearing wheel on the way home...
I took yesterday off, and just ran my dog three times through the trails...it was beautiful out! I couldnt lift a thing, because of the oly lifting the day before, so it was a good day to take off.
I went to Gary again today and hit some more PRs! Again, I lifted for 2 hours, and I didnt record my progression, but I ended with a 116 lb clean and jerk, and an 85 lb snatch. We did a lot of form work at the end with 45 kg clean and jerks, and my left lat was about to fall off...I could barely hold the stearing wheel on the way home...
Tuesday, December 2, 2008
Scout and I on a rainy day...
I had my first Olympic Lifting practice..officially..with Gary Valentine ( world record holder).
I didnt have time to record anything..but I lifted for two hours, on and off, completing both lifts to a PR!
snatch and clean and jerk
I ended with some front squats 3x3 at 132
and drop snatches to OHS 35 kg
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