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Old 04-20-2009, 02:46 PM   #631
Delita Wright
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Re: Delita's Log to Fitness

Quote:
Originally Posted by Camille Lore View Post
Nice work with the HPCs. I love that book!
Thank you, Camille! The proof will be in the pudding when I get back to them again. I really want to spend more time in the book, it is soooo helpful! Thanks for reading and commenting. Your support encourages me so much!

Delita
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Old 04-20-2009, 02:53 PM   #632
Delita Wright
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Re: Delita's Log to Fitness

090416 WOD
SUB: Helen, from 090415
SCALE: Puppy

WU
4 pull-ups (more like body rows, to test revised apparatus)
10 arm circles
10 arm swings
10 hip circles
10 knee circles
1:40 supermans, 5@20 ct.
1:40 planks, 5@20 ct.
10 squats, air
10 squats, goblet, 25#
1:40 goodmornings, PVC 5@20 ct.

WOD, 3 rounds for time
- run 400m
- 15 dumbbell swings, 25#
- 9 pull-ups, assisted (body rows)

FINI
30 min. walk
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Old 04-20-2009, 02:57 PM   #633
Delita Wright
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Re: Delita's Log to Fitness

090417 WOD
SUB: Danny from 090416
SCALE: Puppy
FIRST: *Real* box jumps

WU
10 arm circles
10 arm swings
10 hip circles
10 knee circles
1:40 supermans, 4@25 ct.
1:40 planks, 4@25 ct.
10 sit-ups, pillow
10 squats, wall
10 squats, goblet, 25#
1:40 goodmornings, PVC 4@25 ct.

AMRAP: 12:00
- 20 reps, box jump, 7" (step)
- 15 reps, push press, 25# dumbbell
- 20 reps, pull-ups, assisted (body rows)

TIME: 1:02 (incl. wu)
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Old 04-20-2009, 03:01 PM   #634
Delita Wright
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Re: Delita's Log to Fitness

090418 WOD
SUB: 8.8 mile urban hike
CARRYING: water bottle =)

*hiked* on sidewalks, roadsides and greenways, stopped at BK and bookstore for one hour in middles. Body held up well. Legs feeling it when I went to bed but fine the next day. Looking to build up to 20 miles in the next 6 months. By far the greatest distance I have gone in several years. Very pleased.
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Old 04-20-2009, 03:04 PM   #635
Delita Wright
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Re: Delita's Log to Fitness

090419 Rest day
090429 WOD
SUB: Angie
SCALE: PACK
FIRST: Pack scaling!

WU
400m walk
400m run

WOD
50 pull-ups, body rows
50 push-ups, box
50 sit-ups, pillow
50 squats, railing

pretty much managed to do 5 rounds of 10 of each without much in the way of broken sets although did take a few breathers and a couple breaks between rounds. Very happy. Didn't really time, but close to an hour, altogether.
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Old 04-21-2009, 12:01 PM   #636
Delita Wright
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Re: Delita's Log to Fitness

090421 WOD
SUB: D.T. from 090414
SCALE: Pack, women
FIRST: D.T.

WU (really overdid this)
foot drills
:30 calf stretches, 2@15 sec
10 arm circles
10 arm swings
10 knee circles
10 hip circles
1:40 supermans, 4@25 sec
1:40 planks, 4@25 sec
10 sit-ups, pillow
10 push-ups bench
10 pull-ups, assisted
10 squats, doorway
10 squats, goblet, 25 lb.
1:40 good mornings, 4@25 sec
burgener warm-up:
- 10 down-up
- 10 elbows high
- 10 muscle snatch
- 10 snatch and
45#, then 55# WUs:
- 10 DLs
- 10 HPCs
- 10 PJs

WOD, 5 rounds for time (not really, still working on form & taking breaks)
65# DL, 12 reps
65# HPC, 9 reps
65# PJ, 6 reps

FINI
20 jumping pull-ups

First time I had a place to do jumping pull-ups, very humbling. According to the gravitron I can lift 1/4 of my body weight, which they call *beginner.* On these, I was coming down almost as fast as going up, but, at least, putting weight on the right muscles. If I can get a place at home to do this I can start *grease the groove.* Remember, don't think about how long this might take. Still doing body rows for most assisted pull-up WODs.

Had 2 fails on HPCs, which I repeated, lack of focus I'm thinking. Although the HPCs were not easy and the push jerks were the hard (and sloppiest) part. Looking forward to the day when I can get to a coach. On the first round, thought I might have to back off the weight but planned to complete all reps. Was very glad to complete all at pack/women weight, but it took sets broken to 2, then 3 on each but the DLs. Had lifted 3,000 pounds by end of WU. Not smart. This was only the third time I have been able to use weights in 4 weeks, felt good even though I dragged it out to hit pack scale.

TOTALS
Sit-ups: 10
Pull-ups: 30
Push-ups: 10
Squats: 20
DLs: 80, top 65#
HPCs: 65, top 65#
PJs: 50, top 65#
WEIGHT: 11,775 lbs.
TIME: 3:00
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Old 04-24-2009, 08:09 AM   #637
Delita Wright
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Re: Delita's Log to Fitness

090422 WOD Day 3
SUB: from 090411, row-burpees-run, SDHP for row, 60@25# DB
SCALE: As Rx'd (women SDHP 30#)

WU
30 min. fast dog walk

WOD
3 rounds for time, of:
- 60 SDHP, shins to chin
- 21 (grannie) burpees
- 400m run (walk, run, whatever)

TOTALS
SDHP: 180
BURPEES: 63
RUN: 1200m
TIME: 2:05, incl. wu
WEIGHT: 750
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Old 04-25-2009, 09:47 AM   #638
Delita Wright
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Re: Delita's Log to Fitness

WOD 090424, WO Failure

I had planned to do the backsquat WOD (opportunity to use weights) but when I got to the squat portion of my WU, just gave it up. My legs (and I) just felt wobbly and such. Had not noticed anything prior to trying to squat, wasn't sore, etc.

After 30 minutes of stretches, sit-ups, etc., I just quit and took a rest day.

My thinking on factors is: Somehow, I switched from 2 on/1 off to 3 on/1 off AND increased myself to PACK scaling, AND at the same time my eating decreased very significantly (like heavy IF). Now that I'm writing this, what was I thinking?

I need more protein and veggies, for sure. I probably am ready for 3 on, 1 off, but probably should have stayed at *puppy* scale for a while and pushed on intensity. My increase in scale has resulted in some really LSD type workouts, taking enough breaks to keep slogging through to the end. That might be okay some days but probably isn't good every day. Also I've been doing quite a bit of walking on top of WODs.

For now, not sure about anything except MORE FOOD, and better. And, don't get discouraged or quit.

All comments gratefully appreciated!
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Old 04-25-2009, 10:54 AM   #639
Marianne Urbanski
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Re: Delita's Log to Fitness

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Originally Posted by Delita Wright View Post
WOD 090424, WO Failure


For now, not sure about anything except MORE FOOD, and better. And, don't get discouraged or quit.

You are doing GREAT, Delita!! Keep the faith and keep up the energy with adequate amounts of good food and enough rest! it is my goal to continue to do cross fit as well as you are doing when I am your age (oops... will be here soon enough!) and I appreciate that it takes a lot of endurance and conviction to move our bodies now that they scream back at us..

Go for it and KEEP THE FAITH!! I'm here in the back ground cheering you on!
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Old 04-26-2009, 12:51 PM   #640
Stephen R. Lampl
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Re: Delita's Log to Fitness

You are doing absolutely AMAZING, Delita! You have come so far! I can remember when you told us you had not run in years or had the endurance to walk very far - - you just tackled nearly nine miles on less than comfortable surfaces!

I'm glad you listened to your body yesterday. Sometimes we just need to stop and listen (I'm the worst at following my own advice)! I'm with Marianne too - - you gotta fuel the body and make sure the rest is adequate for your needs.

You have no idea how much you inspire me and others - - I hope you don't mind but I love to speak of you and your progress to others I meet who believe CF is too difficult for them or they are too old to try it!

Blessings......take care and rock on!
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