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Old 07-16-2007, 11:04 AM   #1
Wendy Pace
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First post. Two months in. May go back and back-post - right now it's all written in a scrabbly notebook

Did today's and yesterday's wo with about 20 min. in between. Don't know if that was a good idea, but oh well.

CFWU x 3 (-dips and last set of pu) pullups on gravitron, 60#asst. (getting easier)
Hang squat clean
(same as last time, 6/30)
65-65-75-85-95-95-95 form is a little better, but still needs much work

(from 7-15) Dianne 21-15-9 8:10
deadlift - 105# sets broken. Lower back hurts - maybe my form wasn't so great.
hspu - put feet on bar mounted about waist high on power rack. no broken sets

Last time (6/1?) scaled to puppies version - #95 dl, 10# db's for shoulder presses (double reps) 15-9-6
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Old 07-17-2007, 12:58 PM   #2
Wendy Pace
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KB class with Shane at Athlete's Arena. 11am.
50 jj to wu;
15 DL - 50 lb
15 dh swings - 5 R, 5 L - 10 alt. 35#
Presses; 10 alt. 2-25#
*repeat prev. 2 exer.
Renegade Rows - 2 kb's, 30#, 35# (rowed 30#) 5L/5R
Push press/windmill - 10 alt. 2-35#
*repeat prev. 2
Get ups (press up, kept elbow on floor) - 10 alt. 2-25#
Roll back, keep elbows on knees holding 1 kb (25#) 10
cat stretch (assume pushup position, raise oppos. side arm and leg - alternate). 10
*repeat prev. 3

Shane worked with me on snatch form. Used 35#bar, then added 2 - 10lb bumper plates. Did about 6 or 7. Need lots of work on form. So: *butt back *chest up *eyes foward * back straight *feet under hips *toes under bar *40" grip *knees straighten first *bar stays close to body! *shoulders over bar

Rested about 5 min. then did CF wod: 1-1-1-1-1-1-1 weighted pu's. Tried a few kipping pu's first - got about two all the way up.

bodyweight
5
5
5
15
15
20 (eyeballs to bar)

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Old 07-18-2007, 10:28 PM   #3
Wendy Pace
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current bw: 163ish. 5'10.
Started the zone diet today. Got inspired reading Nicole's blog about it from a few years back. Tried about a month ago to stick to it, then gave in to some muffins and brownies. It's effing hard down here in the south, where you can't get together with people without having a ton of food around. Today I had a large salad - tomatoes, avacado, red pepper, tuna, w/ raspberry vinagrette; snack - string cheese, 4 strawbs, a peach; dinner - overgrilled chicken breast and broccoli steamed. I want a beer!

I can't believe today's wo. I just did basically the same one today - a CF rest day. I got this off the wod forum:
Fractured Angie
4 rounds for time: run 400m, 25 each of pullups, pushups, situps and squats. Finished at 48:33

Run 400m - ran two laps around track (1/7mi) first round didn't stop. Next three walked about 15-30 sec. inbtwn laps. Pukie was lurking during 2,3,4 - never felt him so close.

25 pullups - 1-did about 5 kipping pu's. Don't like the bars at the gym - plus all the other guys were busy doing their pulldowns and crap and getting in my way. So the rest on the gravitron @ 45# asst. broken set. Round 2,4 set at 60# (last round unbroken set! - had to kick some scrawny dude off the machine, plus three other beefcakes were watching so i had to impress!) Round 3 jumping. **tried to get to the Smith machine to try some pu's - it's the only straight bar to pull up on - the pullup stations are all 2-handled, and too far apart to comfortably use the palms-inward grip - but both times I started to walk over a guy beat me to it. Stupid gym.

25 pushups - all but 4 regular from the toes. All broken sets.

25 situps - first round unbroken. Then I forgot to do them in the next three until the end when I was laying on the floor trying to breathe. Restarted the timer and did 2 sets of 25.

25 squats - all sets unbroken, all a2a.

Will probably go to the kettlebell class tomorrow at 11am. I don't know if it's good to do basically the same wo two days in a row. I think I'll cry like a little baby if I have to do 200 pushups tomorrow. That means I should probably do them. *sigh*


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Old 07-19-2007, 09:04 PM   #4
Wendy Pace
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Still waiting for my rings......
Not good on eating today. Went to the waterpark and had a chili dog, a couple of doritos and nachos, a reeces pieces cup, and a few bites of a klondike bar. Peanut butter sandwich for breakfast, lamb gyro/salad and a few bites of cheesecake (can't forget that beer) for dinner.

did a version of Angie yesterday, and wasn't sure if I would do the same type wo (pullups, pushups, squats) today. So I did two rounds of KB swings - 20 dh, sh, 7-clean/squat, 10-ppress/windmill

Then I just decided to suck it up and do Cindy. (feel like I still wimped out)
15 rounds in 20 min. Pullups jumping - can't try kipping from the bar in my doorway. Half of pushups regular, half from knees.
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Old 07-20-2007, 05:12 PM   #5
Wendy Pace
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Ate today: 2 eggs scrambled w/ small amt. cheese, yellow peppers; small apple w/ pnut bttr; string cheese, protein bar, bowl of chili (that I cooked!) Meeting an old (as in haven't seen in 15 yrs) acquaintance later for a beer. Hopefullly I can just have one.

Warmup - some of Greg A's joint mobility, 'tin soldiers', lunges, hamstring stretches, CFWU x3-60#asst. for pu's, dips
USC gym - 3pm
5-5-5-5-5 Front squat
95, 105, 115, 120, 115

post - 5:30 kb class with Elise:worked on squat some more (practice facing wall) All done with 25# bells - NO STOPPING (16 min total)
2 min. DH swings
30 sec. figure 8's
1 min. around the body (then reverse)
20 ea. single hand swings
30 sec. uppercut drill (first time - very cool)
7 each side - snatch
30 sec. uppercut, 6 ea. snatch
30 sec. uppercut, 5 ea. snatch
30 sec. uppercut, 4 ea. snatch
5 double squat (2-25#)/press (like thrusters) - 20 dh swings} X5
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Old 07-22-2007, 03:00 PM   #6
Wendy Pace
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W-F/165/5'10"
E-F/135/5'9"

Did this at the house, timed each other and counted reps. Subbed thrusters for wall ball, and burpees for rowing. Box jumps were on 17" kitchen chair

Emily: R1/R2 thrusters with 2-15# db's, R3 w/ 25# plate. SDHP and ppress w/ #35 on bar
R1 - 20/18/15/13/9 = 75
R2 - 12/14/16/9/9 = 60
R3 - 11/15/14/8/9 = 57
Total: 192

Wendy: Thrusters w/ 2-15# db's; SDHP and ppress w/ 65# on bar.
R1 - 33/13/24/10/12 = 92
R2 - 22/14/23/7/11 = 77
R3 - 23/11/26/8/13 = 81
Total: 250
What was this?!?! I could barely breathe! The sdhp's were harder than I had imagined. The ppress was harder than I thought it would be. I know if I had used a 20# wall ball, my score would be much lower. Next time it'll be weight as rx'd.

and Emily asked why this was call FGB - now she knows. hee hee.:bangin:http://www.crossfit.com/discus/messages/33054/44859.jpg
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Old 07-23-2007, 06:46 PM   #7
Wendy Pace
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Boy I look hot in that pic up there :yeahthat:

Helen: First time - went to Wolfe's gym around 6:00. Emily and I are planning on joining next month, so we're trying to milk the free workouts as long as possible.
Bergener wu once, then CFWU x 2 -pu's, did one set of 10 pushups.

Set a 35# db near the gravitron. The db's have big plates and skinny handles, it made it hard to hold. The track was upstairs, so I'm not sure how much time I lost in transition, plus getting water on the way down from running. Their track is 15 laps=1 mile, so I did 4 laps each time, which, according to my calculations, is 429 meters. Pullups were with 50# assist on gravitron, which felt pretty light. I could have used less counterweight.

3 rounds
run 400 meters
21 kb swings (35# db)
12 pullups

14:25
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Old 08-07-2007, 07:09 AM   #8
Wendy Pace
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Been a little lazy since coming back from vacation. Slow to get things rolling again. Just passed my graduate orals yesterday. Studying for that took a lot of time as well (excuses...).
yesterday 8/6 - Emily and I did the wo. 45# cleans, assisted ring dips. Hung the rings from the pullup bar, kept feet on floor. Dang those things are hard! 21-15-9 didn't keep time (about 20 min). Our cleans really suck.
Sunday 8/5 - no wo - studying
Sat 8/4 - Ran at riverfront park. Made it about 1.5 mi without stopping. Walked/ran 2 mi. back. Fish smell from canal was so strong I thought I would puke.
Fri 8/3 - (CF rest day) Emily and I ran around the two nearby neighborhoods. Walked a few times. about 2 miles
Thurs. 8/2 - gym. muscleups and squats. Did squats starting at 75 (broken). Hung rings from power rack. Assisted muscleups, from a squat, jumping, negatives
Wed 8/1 flew back from Costa Rica

Zone diet not going so well. Yesterday had 3 cookies, a huge ice cream cone from marble slab, grilled cheese. No wonder I'm sluggish.
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Old 08-07-2007, 07:12 AM   #9
Wendy Pace
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Oh I forgot

Sat. 8am. KB class with Jessie. DH, single hand alternating, cleans with 40# kb. Getups with 25#, windmills with 25#?

Today will try sprints - gotta get my legs into shape for hockey tournament coming up.
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Old 08-08-2007, 09:35 PM   #10
Wendy Pace
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Back Squat 3x7

Joined Wolfe's Gym yesterday.

CFWU x 2 (-pullups due to pulled muscle in left shoulder)
one Bergener warmup

BS: 3x - 145, 145, 145, 145, 155, 155, 145
Asked a guy to spot me on the 5th one. After I did a set, he showed me the proper placement of the bar on my shoulders ("in the groove") so the bar was lined up with my center of gravity. Previously I was tilting forward. Turns out he was the owner of the gym, Walter Wolfe. Now we're buddies.
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