|11-24-2010, 09:27 AM||#521|
Almost running, Fitness Testing and Push Press
Tuesday 23 NOV 10
My phone was knocked out by a power surge on Monday night so I never got the message from my training partner saying that he wouldn't be able to make it for our workout. I waited around for a bit and then, since I had unit PT to get to, took off for that. It was raining really hard and I couldn't wait to get moving, but after looking over the course (and the streams of water everywhere) the boss decided that it would be a safety hazard to put that many people through due to the slippery conditions and limited visibility. By that time I was freezing cold and my workout gear was soaking wet so I ran in to work to grab a shower and then did a quick agility workout from the physio in the afternoon.
Wednesday 24 NOV 10
Max unanchored situps in 5 min: 125
Push Press 3x7 85/95/95/100f (got stuck 3/4 of the way on 3rd rep)/100f (got stuck 1 inch from lockout)/100 (finally)/105f/95
Considering it's been over a year since I tried these and I came within 5lbs of my PR (105, at least until the next workout) I'm happy with my performance today.
|11-25-2010, 06:23 AM||#522|
Thursday 25 NOV 10
3 Rounds for time of:
21 KBS (used 1 pood)
12 pullups (jumping)
Round 1: 3:06
Round 2: 3:34
Round 3: 3:34
The last time I did this my time was 12:34 and I used less than 1 pood for the KBS so I'm pretty stoked about this. The other thing I'm pretty stoked about is that I used a pullup bar with the supports on the second rung (meaning it's higher so I can't use my legs as much for the jumping pullups) and I was still able to do the pullups unbroken. I might not be able to do more deadhangs yet but at least I'm making progress.
|11-26-2010, 11:31 AM||#523|
Friday 26 NOV 10
50 45lb Thrusters
30 pullups (scaled jumping pullups)
Jumping Pullups: 1:28
Due to equipment limitations, my training partner and I couldn't both do Jackie at the same time. We agreed that on Thursday he'd do Jackie and I'd do Helen and that today we'd switch.
I really, really wanted to beat his time from yesterday because I was using the rx'd weight for thrusters, but I knew in order to do that I'd have to kill the row because his greater strength gives him a huge advantage when we both use the same weight for an exercise. Everything was going swimmingly for the first 850m; I was on pace to finish easily under 3:40. And then I died. As in everything in my body reminded me that I haven't been able to row since forever and it was all I could to to try and maintain some semblance of a smooth, efficient stroke. I was hugely gassed by the time I hit the thrusters and ended up having to split them into smaller and smaller sets (11, 10, 9, 6, 5, 5, 4 as I recall). I started the pullups on the highest setting where my toes can just touch the ground (higher than yesterday) but ended up having to scale down to the next lower rung when I just couldn't get all the way up. Brutal! I missed his time by about 15 sec (though I did finish Jackie before he finished Helen and I finished Helen before he finished Jackie yesterday so I can take some consolation from that). Next time!
|11-29-2010, 12:18 PM||#524|
Monday 29 NOV 10
21-15-9 reps of:
225 pound Deadlift (scaled 150lb DL)
Handstand push-ups (scaled HSPU progressions on box)
Round 1: 2:05
Round 2: 1:57
Round 3: 0:50
For the DL I picked the heaviest weight I thought I could do with unbroken sets. I was able to get through the first round, but I broke the second round into sets of 8 and 7. Looking at my times for the rounds, I think I should have pushed harder on the second round. I totally felt like I was running out of gas, especially on the HSPU progressions, but if I was able to get through the last round unbroken the wall was probably mostly mental... Time to hit it harder tomorrow.
|11-30-2010, 11:06 AM||#525|
Weighted pull-up, 30 pound dumbbell (subbed unweighted pullups)
Rest 1 minute
Tabata Weighted squat, 45 pound plate (as rx'd)
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell (subbed dips on plyo box)
Rest 1 minute
Tabata Deadlift, 165 pound barbell (subbed 150lbs)
Wow, this sucked! Especially after the DLs yesterday...
|12-01-2010, 07:29 AM||#526|
AMRAP Pushups/box jumps/wallballs
Wednesday 01 DEC 10
AMRAP 20 min of:
5 Pushups (military style)
10 Box Jumps (smaller of the big black plyo boxes at the gym)
15 Wallballs (done with 20lb wallball)
Round 1: 1:34
Round 2: 1:47
Round 3: 1:58
Round 4: 2:23
Round 5: 2:32
Round 6: 2:39
Round 7: 2:38
Round 8: 2:30
Round 9: 1:55
Total 9 Rounds even
The 20lb wallballs were what killed me on this. The pushups kindof sucked too, but when I got to the stage where I had to split them up it, I only needed a couple seconds of rest between sets before I was good to go again. I was a little worried about the box jumps as I haven't done them since surgery, but as long as I stepped down they were fine (aside from the ones I missed later in the workout , apparently I get clutzy with these when I'm tired).
Last edited by Chantal Brien : 12-01-2010 at 07:55 AM.
|12-02-2010, 06:05 PM||#527|
Thursday 02 DEC 10
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
I really struggled with this today; The 400m especially sucked. At least I have an easy target to shoot for the next time this comes up . I normally take Wednesday off or do yoga but I opted to skip the rest day this week as I felt like I needed to hit something hard in the gym to keep my mental sanity. Work has been insane and I've been skipping on sleep to stay on top of things; I'm feeling pretty wiped as a result and am really looking forward to the weekend. On a positive note, I feel like my pullups are getting better with regular practice so hopefully I'll be able to pop out more than 1 in a row soon.
|12-03-2010, 06:58 PM||#528|
Friday 03 DEC 10
Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps (subbed 65 lbs)
Round 1: 3:10
Round 2: 3:33
Round 3: 3:39
Round 4: 3:57
Round 5: 3:48
This was the first time I've attempted thrusters with more than just the bar since surgery and I'm definately glad I didn't try for 95lbs like the firebreathers on the mainpage. I was able to do all sets without dropping the bar, but after the first round I had to take a good 3 breaths between reps; even with that I almost failed on a couple of them!
|12-05-2010, 08:21 AM||#529|
Running and Rest
Saturday 05 DEC 10
Was going to take a rest day but one of my buddies wanted to go running so we did the trail around my subdivision in 35 min. I'm not sure how long it is because my Garmin wouldn't turn on, his ran out of batteries 17 min in and the trail isn't marked on Google maps. I may take the foster puppy out on the loop now that my Garmin is working again because I'm actually really curious now.
Sunday 06 DEC 10
|12-06-2010, 11:28 AM||#530|
Monday 06 DEC 10
The combat fitness area was insane today and there was no was I could get through any of the WODs from the mainpage and still make it to work on time. I was trying to think of something my training partner and I could do when Richard's suggestion to give sled drags a try once my knee was up for it came to mind. They sucked, but in a good way ; now stairs at work suck, but not in a good way.
3 Rounds for Time of:
5x Sled drag with 45lb plate down straightway of 200m track; then
Rest 2 min.
Round 1: 4:02
Round 2: 4:31
Round 3: 4:19
Total (with rest): 16:52
The first trip down the track for each round was actually pretty good; after that things went downhill (as in it felt like I was pulling the darned thing uphill). I was able to keep running aside from the turn around points, but the suck factor increased exponentially...
On a more positive note, this morning I was able to do 2 pullups consecutively! I'm making progress!
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