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Old 07-20-2008, 09:35 PM   #1
Erin Shay
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E-Shay's blood sweat and tears

This is the beginning of my second week of CF. Thus begins the documentation of my pain. This is gonna be awesome, I'm stoked.

I guess if anyone reads this, a bit of background. I'm an Air Force pilot, currently instructing in the T-6, and I find out in a couple of months what fighter or bomber I'm going to fly next. I am a huge tomboy, have played soccer since I was five, done a few triathlons in the past two years, and get totally bored with working out the same way every day. This site is basically my dream come true. Anyway, down to business...

WOD:

10 min WU on the elliptical
50 Box jumps (15 in)
50 Lat pulls (50#)
50 DB swings(15#)
50 Walking lunges
50 Knees to chest
50 Push Press (30#)
50 Back Ex
50 Wall ball (3kg)
15 burpees

And then I was spend. I felt like such a wuss not getting the whole thing done, but I think I pulled a muscle in my back. Defiantly not good for CF workouts.... Anyway, this is the first post of many. Hopefully I'll be kickin @ss before too long.
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Old 07-21-2008, 06:16 PM   #2
Erin Shay
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Re: E-Shay's blood sweat and tears

WOD

2000m row

9:55

Glad to get in under ten, but still not good enough.
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Old 07-24-2008, 08:32 PM   #3
Erin Shay
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Re: E-Shay's blood sweat and tears

Fran today

Used the 45# bar for the thrusters and used the pull up machine (took off 100#, so about 70#)

10:43

My dad worked out with me, and even though he was skeptical before we started, I think he has a new respect for CF. And we'll see how he feels in the morning, haha.
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Old 11-15-2008, 04:46 PM   #4
Erin Shay
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Re: E-Shay's blood sweat and tears

So after shoulder surgery, I'm getting back in the mix. I still won't be able to do a lot of the overhead stuff or lift a lot of weight with my upper body, but I can definatly get back in with the core stuff.

Back Squats 5-5-5-5-5

I started out slow, since I haven't done this stuff in a while.

95x5
105x5
110x5
115x5
120x5

I felt fine doing all that, but we'll see how I feel tomorrow, haha.
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Old 11-17-2008, 03:41 PM   #5
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Re: E-Shay's blood sweat and tears

"Helen"

Three rounds for time of:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Still can't do much upper body stuff, so I had to really pare it down...

Three rounds:
400 m
21 squats
21 modified push ups - leaning over at about a 45 deg angle

12:39

It definitely could have been more challenging, but I still worked hard, and I'm still nervous about hurting my shoulder. I'll be starting to add in some lat pull downs in the next couple of weeks.
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Old 11-22-2008, 10:28 PM   #6
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Re: E-Shay's blood sweat and tears

For Friday, 21 Nov

Supposed to run 5k

Did 1.5 miles in 14:00 even... I felt totally lame
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Old 12-09-2008, 05:34 PM   #7
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Re: E-Shay's blood sweat and tears

For 22 Nov 08

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

I sub'd
knees to chest
25#s for the swings
push-ups at 45 deg b/c I'm still doing PT for the shoulder
Nothing for the rope climb (shoulder)

Time: 18:50
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Old 12-09-2008, 05:39 PM   #8
Erin Shay
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Re: E-Shay's blood sweat and tears

For 8 Dec, did the 4 Dec workout... There have been way too many workouts involving shoulders that I can't do yet...

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

I did 35#s for the lunge
25# for the swing x 10

Time: 5:49

I definitely should have done the full 15 reps for the swing. Next time I'll up both weights. Shoulder should be much better when this one comes around again.
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Old 12-09-2008, 05:42 PM   #9
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Re: E-Shay's blood sweat and tears

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

No rope, so I did tuck jumps, but those were tough.
35-30-25-20-15
Tuck jumps
sit ups

Time: 11:18

Gotta get a jump rope and practice those double unders!
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Old 12-13-2008, 02:58 PM   #10
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Re: E-Shay's blood sweat and tears

Friday 081212

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Coming back from injury really sucks... Have I said that?
Warmed up with 15 mins on the bike.

Three rounds of:
50 reps on about 10 in step thing
60# dead lifts
50# lat pull downs

17:27

Probably the most weight of done on the shoulder with both the dead lifts and the lat pull downs, but not nearly as much as before my surgery. I did things slow and deliberately though, and pushed myself, but didn't hurt myself. I was definitely tired at the end!
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