Today was just an Endurance WOD. 2 x 12 min on 2 min rest for distance.
It is an adventure finding places to do the WOD at Naden without resorting to the treadmill. Tonight I ran around the gym, on the sidewalk. I will have to figure out what the distance is. I did 3 laps - 100 yards the first time and 3 laps + 100 yards for the second one. There is a hill on each side so that made it a bit more challenging.
It felt really good. Neither of my hamstrings are bothering me at the moment, so I actually felt competent and even enjoyed it. Wish it could always be like that.
Wednesday, November 10, 2010
Monday, November 8, 2010
Monday Nov 8, 2010
I have to do this now so that I don't forget.
Todays WOD
21-15-9
KB Power snatch right arm # /#20
Pull-ups
400m run
KB Power snatch left arm #/#20
Renegade rows #/#20
400m run
Time 23:52
Must work on the pull ups - they really slowed me down. I need to get more in a row. I will start always doing chest to bar on pull ups now - unless it is a bench mark WOD - until I can do chest to bar without a band - the chin to bar should take care of themselves. Positive - another work out with push ups in it and all done strict!
FOR TIME
5 x 800m on 2 mins rest.
Total time 26:14 rowing time 18:14 average round 3:38. The first one was 3:33, so it looks like they were pretty consistent.
I find it interesting that the first 50 pulls are good, then I have to slow down slightly for about 20 pulls then I can pull hard for the next 40-50. I think it is because my heart rate needs a little time to settle in, then I can hang in at a good rate. Don't know. It would be interesting to get hooked up to a heart rate monitor and sus it out.
Feeling pretty good, all in all, but tired. Ate pretty close to strict paleo today. Baby steps!
Todays WOD
21-15-9
KB Power snatch right arm # /#20
Pull-ups
400m run
KB Power snatch left arm #/#20
Renegade rows #/#20
400m run
Time 23:52
Must work on the pull ups - they really slowed me down. I need to get more in a row. I will start always doing chest to bar on pull ups now - unless it is a bench mark WOD - until I can do chest to bar without a band - the chin to bar should take care of themselves. Positive - another work out with push ups in it and all done strict!
FOR TIME
5 x 800m on 2 mins rest.
Total time 26:14 rowing time 18:14 average round 3:38. The first one was 3:33, so it looks like they were pretty consistent.
I find it interesting that the first 50 pulls are good, then I have to slow down slightly for about 20 pulls then I can pull hard for the next 40-50. I think it is because my heart rate needs a little time to settle in, then I can hang in at a good rate. Don't know. It would be interesting to get hooked up to a heart rate monitor and sus it out.
Feeling pretty good, all in all, but tired. Ate pretty close to strict paleo today. Baby steps!
Great Crossfit Weekend
What a great way to spend most of the weekend. Start with the WOD and a lifting work out, then down to Taranis to watch our athletes compete in the Winter Challenge. Taranis is to be seriously commended. They have a fabulous facility and put on an outstanding event. It was inspiring to see all those great athletes leaving it all on the floor every WOD. Alex, Travis and Aaron did great!
I had considered entering for the experience, but did not meet some of the requirements and there would be no scaling. Had I entered, I would have been at least 20 years older than any other of the women, so I think it was best I didn't. Maybe next year they will have a masters division, although I can see how time for extra heats or space for extra participants could be an issue. I am hopeful that we can have some kind of an in-house event at CVI sometime.
The number of people who came out to watch was really special. It shows their high regard for the athletes and the sense of community that is building in the box. I hope that the changes that may be afoot come to pass and we can see some real growth and excitment in the gym in the coming year.
I am so tempted to switch over to train at Taranis, but their schedule is not ideal for me. I like that they do the dotcom workout. I think it would benefit me in my training to compete. Robin raved about the coaches, another thing that would be helpful. I have alot of questions about starting at Taranis and about what is going to happen at CVI before I can make a decision. I guess I really hope that Robyn and Alex will stick around at CVI so that I don't have to move to find the coaching that I need.
As for my training, Saturday was good.
400m run, 10 burpees, 20 lunges with dowel overhead.
I'll add my time later, cause I forget. Main point was that I did all the burpees with a full push up - no body to the floor.
I also did a squat clean Wengler lifting work out.
It was not bad. The last AMRAP set was only 6, cause my shoulder started to squeek - must have been the pushups and those engaged shoulders in the lunges. The main things I have to work on are increasing my speed and completing my shrug to the highest point possible before dropping under bar. I hope that Alex is going to do an informal lifting class after the WODs on Saturday now that she is done with the competition.
The body hurts a bit today and I know why. All that sitting in the bleachers kills my back and my shoulders.
I had considered entering for the experience, but did not meet some of the requirements and there would be no scaling. Had I entered, I would have been at least 20 years older than any other of the women, so I think it was best I didn't. Maybe next year they will have a masters division, although I can see how time for extra heats or space for extra participants could be an issue. I am hopeful that we can have some kind of an in-house event at CVI sometime.
The number of people who came out to watch was really special. It shows their high regard for the athletes and the sense of community that is building in the box. I hope that the changes that may be afoot come to pass and we can see some real growth and excitment in the gym in the coming year.
I am so tempted to switch over to train at Taranis, but their schedule is not ideal for me. I like that they do the dotcom workout. I think it would benefit me in my training to compete. Robin raved about the coaches, another thing that would be helpful. I have alot of questions about starting at Taranis and about what is going to happen at CVI before I can make a decision. I guess I really hope that Robyn and Alex will stick around at CVI so that I don't have to move to find the coaching that I need.
As for my training, Saturday was good.
400m run, 10 burpees, 20 lunges with dowel overhead.
I'll add my time later, cause I forget. Main point was that I did all the burpees with a full push up - no body to the floor.
I also did a squat clean Wengler lifting work out.
It was not bad. The last AMRAP set was only 6, cause my shoulder started to squeek - must have been the pushups and those engaged shoulders in the lunges. The main things I have to work on are increasing my speed and completing my shrug to the highest point possible before dropping under bar. I hope that Alex is going to do an informal lifting class after the WODs on Saturday now that she is done with the competition.
The body hurts a bit today and I know why. All that sitting in the bleachers kills my back and my shoulders.
Friday, November 5, 2010
November 4, 2010
Todays workout was interesting. 21 -15-9 Turkish get ups with a barbell and Sots Presses (#45/30)
I chose #15, thinking it might be a bit ambitious for my left shoulder. It was not. My time was pretty good (11:44) and I was able to do the sets of get ups unbroken. This is a sign that my shoulder is starting to get stronger, I hope. The Sots Presses were a completely different issue. I can do them now, but my squat sucked big time. Weight not enough in my heals at all, and only the last set unbroken. It was an improvement, but I have a long way to do to get these any kind of good. More shoulder mobility WODs in my future to assist with this.
After the WOD I decided to find my 1RM for Deadlift. I did a number of warm up sets, working from super light. My sets of 1 went #185, 195, 205, 215, 215. This is #5 more than I thought as I counted the bar as #30, but it was #35. Love it when I make that mistake in that direction. Robyn was there so I got her to check my form on the last one and got her ok. Don't want to be making a mess of it because it is getting heavy. After that I did 5/3/1 Deadlifts. It was good, but my AMRAP would probably have been better if I had not done the 1RM prior.
Between Endurance WODs and Wengler strenth training workouts, I hope to see some improvement in my WOD times. Fewer breaks in the lifting and faster running.
Only one more sleep before the Taranis Winter Challenge. Going to watch Alex and Travis compete and I am excited to see what a competition is like.
Todays workout was interesting. 21 -15-9 Turkish get ups with a barbell and Sots Presses (#45/30)
I chose #15, thinking it might be a bit ambitious for my left shoulder. It was not. My time was pretty good (11:44) and I was able to do the sets of get ups unbroken. This is a sign that my shoulder is starting to get stronger, I hope. The Sots Presses were a completely different issue. I can do them now, but my squat sucked big time. Weight not enough in my heals at all, and only the last set unbroken. It was an improvement, but I have a long way to do to get these any kind of good. More shoulder mobility WODs in my future to assist with this.
After the WOD I decided to find my 1RM for Deadlift. I did a number of warm up sets, working from super light. My sets of 1 went #185, 195, 205, 215, 215. This is #5 more than I thought as I counted the bar as #30, but it was #35. Love it when I make that mistake in that direction. Robyn was there so I got her to check my form on the last one and got her ok. Don't want to be making a mess of it because it is getting heavy. After that I did 5/3/1 Deadlifts. It was good, but my AMRAP would probably have been better if I had not done the 1RM prior.
Between Endurance WODs and Wengler strenth training workouts, I hope to see some improvement in my WOD times. Fewer breaks in the lifting and faster running.
Only one more sleep before the Taranis Winter Challenge. Going to watch Alex and Travis compete and I am excited to see what a competition is like.
Thursday, November 4, 2010
Crossfit Endurance WODs are now part of my training, and I have rescheduled things so that I will do it before I teach the karate class, which means no Crossfit WOD that day AND I get to class at a better time to get ready for it.
Yesterdays WOD was 10 x 30 sec hill sprints, 30 sec rest at the top and 1 min rest at the bottom. It seemed like a lot of rest the first few reps, but I was happy for it further into the WOD. Each rep I covered a little more distance, but only did 9 reps because calf was starting to squeek at me and I did not want to end up messed up. I was quite surprized at how well I performed. I expected to be slower and after the first one felt strong and competent and was able to continue to power thru right until the end on every rep.
It will be interesting as I find places to do the WODs at Naden. There is a hill that worked quite well for yesterday, although it leveled out a bit at the end when I started covering more distance. They have a "track" there, and I will have to find out what the distance is. Hopefully it is 400m. That would be very convenient. When the weather starts to be too bad, I will use a treadmill or the eliptical trainer. That is a nice thing about doing those WODs at Naden. There are options.
Although I felt a little odd at first, out there by myself running hills, I like that feeling of doing what needs to be done to advance my training toward completeing the level one. The main thing that I have to do is get faster at rowing and running. I hope my old body is up to the task.
Yesterdays WOD was 10 x 30 sec hill sprints, 30 sec rest at the top and 1 min rest at the bottom. It seemed like a lot of rest the first few reps, but I was happy for it further into the WOD. Each rep I covered a little more distance, but only did 9 reps because calf was starting to squeek at me and I did not want to end up messed up. I was quite surprized at how well I performed. I expected to be slower and after the first one felt strong and competent and was able to continue to power thru right until the end on every rep.
It will be interesting as I find places to do the WODs at Naden. There is a hill that worked quite well for yesterday, although it leveled out a bit at the end when I started covering more distance. They have a "track" there, and I will have to find out what the distance is. Hopefully it is 400m. That would be very convenient. When the weather starts to be too bad, I will use a treadmill or the eliptical trainer. That is a nice thing about doing those WODs at Naden. There are options.
Although I felt a little odd at first, out there by myself running hills, I like that feeling of doing what needs to be done to advance my training toward completeing the level one. The main thing that I have to do is get faster at rowing and running. I hope my old body is up to the task.
Wednesday, November 3, 2010
Well, I am a Crossfitter and today I decided to start a workout blog. A place where I can post what I did and how it went, how I'm feeling and maybe some observations.
Yesterday's WOD was 100 Thrusters, 100 sit-ups, 1 mile run, 100 sit-ups, 100 thrusters for time. The men's weight for the thrusters was #45 and the ladies was #30. Completed this WOD Rx in 34:54.
To get going on developing my OH Squat I also started Wnegler work outs. It is great to have all the info need right in the WOD journal. I did the first workout quite light and will probably increase the weight a bit for next time. As I was feeling pretty good and do not have a 1RM for the OH Squat, I decided to see where I could get to with it. Made it to #55 - 3 reps, but my arms were tired from the thrusters and it was getting a littl hard to snatch the bar into position. Next week I will set up racks so that I can just jerk the bar up from behind. I have to thank the Crossfit Journal. I have learned so much about technique and process from watching the videos. Tara was right, the subscription is well worth it!
Yesterday's WOD was 100 Thrusters, 100 sit-ups, 1 mile run, 100 sit-ups, 100 thrusters for time. The men's weight for the thrusters was #45 and the ladies was #30. Completed this WOD Rx in 34:54.
To get going on developing my OH Squat I also started Wnegler work outs. It is great to have all the info need right in the WOD journal. I did the first workout quite light and will probably increase the weight a bit for next time. As I was feeling pretty good and do not have a 1RM for the OH Squat, I decided to see where I could get to with it. Made it to #55 - 3 reps, but my arms were tired from the thrusters and it was getting a littl hard to snatch the bar into position. Next week I will set up racks so that I can just jerk the bar up from behind. I have to thank the Crossfit Journal. I have learned so much about technique and process from watching the videos. Tara was right, the subscription is well worth it!
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