|11-05-2010, 05:43 AM||#511|
Friday 05 NOV 10
20 Deadlifts (subbed 135lbs)
20 KB swings (subbed 1pood)
20 Overhead Squats (subbed heavy bodybar)
20 Burpees (done steping back and forward but with a jump at the top)
20 Pullups (subbed jumping pullups)
20 Box jumps (??")
20 DB Squat Cleans (subbed 20lbs each)
Today, my thoughts and prayers will be with those who lost friends and family in the Fort Hood shooting. RIP.
|11-08-2010, 10:22 AM||#512|
Re: Chantal's Workout Log
Saturday 06 NOV 10
I tried going for a run with the dog but my knee was having none of it so I opted for walking and stretching.
Sunday 07 NOV 10
Much needed rest day.
Monday 08 NOV 10
Three rounds for time of:
30 Kettlebell swings, 1.5 pood (subbed 1 pood)
25 Wall ball shots, 20 pound ball (subbed 20 wallballs but used 20 lbs)
20 Pull-ups (subbed jumping pullups)
|11-09-2010, 02:32 PM||#513|
AMRAP Thrusters/Rope Climbs
Tuesday 09 NOV 10
Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps (subbed 20lb dumbbells)
15 ft Rope Climb, 1 ascent (subbed 10-12 feet)
Six rounds + 9 thrusters. The thrusters were pretty much on par with pre-knee injury (that is to say they sucked) but the rope climbs were what really killed me on this one. I think my rope climbing issues are being caused by a couple of factors: a subconscious worry where my brain won't let my body climb because I'm worried about my knee; being out of practice with rope climbs (I had issues with the coordination required to lock my feet up effectively - though the thrusters were probably a contributing factor in that); and either the movement required for the rope climbs or the trusters causing my knee issues. It's been hurting since the workout so I think I'll take tomorrow off completely instead of doing yoga so that I'll be good to go for the parade on Thursday...
|11-11-2010, 07:13 PM||#514|
Wednesday 10 NOV 10
Rest day (except for a short run with the dog)
Thursday 11 NOV 10
Parade was rough on my knee this morning but if the 99 year old vet from WWII can stand through the servicve than so can I. Waited until evening so that my knee would be good to go for:
Max rounds and reps in eight minutes of:
4 Handstand push-ups (subbed HSPU progressions on tall plyo box)
2 pood Kettlebell swing, 8 reps (subbed 1.5 pood)
12 GHD situps
Total 5 rounds + 4HSPU progressions + 8 KBS + 1 GHD situp
My training partner and I did this seperately as there is only one GHD in the combat fitness area and we both wanted to use it. He timed me so I don't have data on how long each lap was, but after the first one they all felt like forever. I'm used to doing the 10 GHD situps from the warmup and the extra 2 in each round killed me.
|11-12-2010, 10:40 AM||#515|
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps (subbed 45lb barbell/30 or 36 lb bodybar)
Round 1: 3:35
Round 2&3: 7:47
Round 4: 3:22
Round 5: 3:28
Last time I did this workout I used a 45lb barbell and it took me 25:10 to finish. This time I opted to drop down to the heavy bodybar in the middle of the second round because I was having trouble keeping the barbell in the right spot and I started getting sharp pain in my wrist. The caps on the bodybars were lost long ago so I can't tell whether I grabbed a 30lb bodybar or a 36lb bodybar, either way, I need to get more practice at this before I try and incorperate it into a workout again.
|11-17-2010, 09:00 AM||#516|
Hiking and Fitness Testing
Saturday 13 NOV 10
I didn't do a WOD as I spent the day hiking with a friend and his family. I actually got a pretty good workout out of it thanks to my latest crazy foster dog ...
Sunday 14 NOV 10
Monday 15 NOV 10
I'm taking a short break from doing WODs to help one of my buddies with fitness testing. I've been doing some of the tests along with him just for shiggles and to give the physio some results to assess when I'll be ready to do the military PT test.
2.4 km run (done on 200m track)
Lap 1: 0:57
Lap 2: 1:04
Lap 3: 1:05
Lap 4: 1:02
Lap 5: 1:00
Lap 6: 0:58
Lap 7: 1:04
Lap 8: 1:04
Lap 9: 1:04
Lap 10: 1:04
Lap 11: 1:09
Lap 12: 1:00
This was slower than I had hoped but not bad considering how my ability to run/train was impacted by my knee injury. Based on my predicted VO2 max from this run I have some improvements to make before I attempt the PT test (I could probably pass it now, but I would like to achive an exempt status and earn extra leave by beating my CO).
600m swim (done in 25m pool)
Lap 1: 0:28 _ Lap 2: 0:33 _ Lap 3: 0:36 _ Lap 4: 0:38
Lap 5: 0:39 _ Lap 6: 0:38 _ Lap 7: 0:36 _ Lap 8: 0:37
Lap 9: 0:37 _ Lap 10: 0:38 _ Lap 11: 0:41 _ Lap 12: 0:37
Lap 13: 0:44 _ Lap 14: 0:37 _ Lap 15: 0:44 _ Lap 16: 0:35
Lap 17: 0:41 _ Lap 18: 0:40 _ Lap 19: 0:46 _ Lap 20: 0:36
Lap 21: 0:40 _ Lap 22: 0:38 _ Lap 23: 0:38 _ Lap 24: 0:35
This sucked a lot more than I remembered. I haven't trained swimming since I graduated from university (and even then I did a class once a week) and it definately showed in my time. I did this test back in 2008 but I can't find my results anywhere...
Tuesday 16 NOV 10
Max Reps Benchpress with 75lbs: 11
Max Deadhang Chinups: 1
Max reps squat with 105lbs: 15
Max reps squat with 130: 3
Max reps Deadhang Pullups: 1
I hadn't anticipated how much the bench press would impact my chinups. I was actually pleasantly surprised by the bench press. The last time I did it was in 2004 and the most I did was 50lbs (or maybe 55) so I was happy with moving 75 at all, never mind 11 times. I probably should have done the chinups first though... The most weight I've squatted since surgery prior to today was 115 so even though I was dissapointed about failing on the 4th rep of 130, it's progress so I should be happy about it. It probably didn't help that I had just gone to exhaustion with 105 either...
Wednesday 17 NOV 10
5 km run (done on 200m track)
Lap 1: 1:07 _ Lap 2: 1:06 _ Lap 3: 1:06 _ Lap 4: 1:09 _ Lap 5: 1:07
Lap 6: 1:10 _ Lap 7: 1:06 _ Lap 8: 1:08 _ Lap 9: 1:08 _ Lap 10: 1:10
Lap 11: 1:09 _ Lap 12: 1:11 _ Lap 13: 1:07 _ Lap 14: 1:09 _ Lap 15: 1:09
Lap 16: 1:11 _ Lap 17: 1:12 _ Lap 18: 1:04 _ Lap 19: 1:04 _ Lap 20: 1:10
Lap 21: 1:10 _ Lap 22: 1:10 _ Lap 23: 1:09 _ Lap 24: 1:06 _ Lap 25: 1:04
Again, not the time I was hoping for but it is the fastest 5km run I've done since surgery so it's not all bad.
|11-20-2010, 03:56 PM||#517|
Thursday 18 NOV 10
Resy day, thank goodness
Friday 19 NOV 10
I was planning on doing some more fitness testing with my training partner but the fieldhouse was closed so we made up a WOD that we could do in the spin room.
Tabata spin intervals
This sucked. Hard. I was breathing so hard from the spin intervals that I struggled with the pushups and ended up having to do most of them from my knees to maintain any kind of intensity. I used to be able to hold a steady plank for 2 min; I knew I hadn't practiced them in a while but didn't expect them to hurt as much as they did. The squats were OK (averaging 14 a round) until I missed the chime for a rest break and things went downhill from there. I didn't write down numbers as I went through, but they weren't impressive.
Saturday 20 NOV 10
The entire gym was closed today so we made up a WOD after moving renovation materials around my garage.
5 Rounds for Time of:
10 45lb overhead squat
15 1pood KBS
15 jumping dips
15 14lb wallballs
Round 1: 2:45
Round 2: 3:18
Round 3: 3:31
Round 4: 4:02
Round 5: 3:27
Midway through round 2 my partner suggested we cut the number of rounds down from 5 (it sounded appealing at the time but I was too winded to answer and so kept going) and at the end he informed me that I'm not allowed to help invent workouts for us any more. It didn't look like it was going to be that bad! I kindof liked how much this sucked though. For everything except overhead squat the exercises were all things I can do in one set if I want it enough mentally so it's good for practicing toughness. I was also happy with the OHS as they are getting better with practice. I still had to break them up and I had to reset a couple times because my technique started falling apart, but I didn't have to drop the weight like I did the last time they were part of a workout.
|11-20-2010, 09:17 PM||#518|
Re: Chantal's Workout Log
Keep it up, you are doing great and steady progress since surgery! I can only guarantee that consistency and patience will pay off immensely.
I see you doing sad faces for your strict pull-ups, why not work on them more often? Doing a couple of sets of negatives or singles in warm-up or coold down, and go progressively from there
|11-22-2010, 10:07 AM||#519|
Re: Chantal's Workout Log
I have been adding in pullups to my warm up or cool down when they aren't part of the WOD, progress has been slow though. I'm thinking of going back to doing sets throughout the day like I did when I was trying for my first one (except this time listening to my body more and scheduling in some rest so as to avoid tendonitis).
|11-22-2010, 02:14 PM||#520|
Pushups and 400m run
Monday 22 NOV 10
Continued fitness testing with my training partner today.
Pushups (strict military-style):13
400m run: 1:31
I knew the pushups were going to be weak because of the long period where my knee hurt every time I did them but I hadn't expected them to be quite this bad. I've got a long was to go before I get back to my old PR of 40. Although, thinking about it, the dips on Saturday may not have helped either. The run on the other hand went better than I expected. I still have a little bit of an issue running the bends on the track (and running around the people jogging in the designated fast lanes) so I wasn't expecting much from this. My time wasn't great but it wasn't terrible either which was a pleasant surprise.
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