9-11
never forget.
Saturday, September 11, 2010
Friday, September 10, 2010
Friday 9-10
rest day
so my back is jacked up. obviously from the crash off the pull up bar. my own fault. sweaty hands, metal bar.....
not so bad but decided to take a day off today so as not to push my luck.
little ibuprofen this am. lots of extra fish oil. we should be back in fighting shape by sunday.
so my back is jacked up. obviously from the crash off the pull up bar. my own fault. sweaty hands, metal bar.....
not so bad but decided to take a day off today so as not to push my luck.
little ibuprofen this am. lots of extra fish oil. we should be back in fighting shape by sunday.
Thursday 9-9 pm
afternoon wod.
was psyched to get back to Ignite for the 5pm wod.
hang clean
build to 3 rep max then 3 sets across
75
95
115
135
145-145-145
concentrated on getting more hip snap on the jump. the hang is my weak point. would much rather start from the floor. felt good at the end and was getting under the bar well. quick on most. little slow on some. good practice. good tips from coach.
met-con
Jackie
row 1000m
50- 45# thrusters
30- pullups
7:35
smoked this! and felt awesome. the row was great. good pace, good stroke count. nice and smooth. thrusters sucked but not as bad as i thought. got 25, 15, 10. pullups were kipping and fast. got 18, 6, 2, 2. on the last rep i lost my grip and flew off the pull up bar only to land square on my back! ouch. probably a 6 foot drop? must have come down on my right hip a little harder cause my back is jacked up on that side.
laid there for a few minutes and then got up and stretched it out. rolled it a little.
definitely going to feel that in the morning!
had a great time and everybody yelling really fired me up to rock out the pull ups.
awesome!
where's the advil?
was psyched to get back to Ignite for the 5pm wod.
hang clean
build to 3 rep max then 3 sets across
75
95
115
135
145-145-145
concentrated on getting more hip snap on the jump. the hang is my weak point. would much rather start from the floor. felt good at the end and was getting under the bar well. quick on most. little slow on some. good practice. good tips from coach.
met-con
Jackie
row 1000m
50- 45# thrusters
30- pullups
7:35
smoked this! and felt awesome. the row was great. good pace, good stroke count. nice and smooth. thrusters sucked but not as bad as i thought. got 25, 15, 10. pullups were kipping and fast. got 18, 6, 2, 2. on the last rep i lost my grip and flew off the pull up bar only to land square on my back! ouch. probably a 6 foot drop? must have come down on my right hip a little harder cause my back is jacked up on that side.
laid there for a few minutes and then got up and stretched it out. rolled it a little.
definitely going to feel that in the morning!
had a great time and everybody yelling really fired me up to rock out the pull ups.
awesome!
where's the advil?
Thursday, September 9, 2010
Thursday 9-9
thursday am.
up and out early. hmm. thats weird.
legs are thrashed.
think the Curtis p's from yesterday put a little more hurt on them. should have deadlifted. argh. should have stuck to my plan.... always go with the gut....oh well.
figured i would get some work in this am and then hit the Ignite WOD in the pm.
the doubles are definitely a little, hmm, interesting. not going to make a call on them yet.
treadmill
run 5k
tempo run. little quicker in the last mile.
8:25 pace for the first 2 then picked up to 8:00 and into the 7:00's for the last 800m or so
26:00
not a ripper but a good tempo run.
considering i wanted to quit at 2 was good to hang in for the extra mile.
strength
3 rounds
5 pull ups
10 push ups
10 squats
moved thru this quick. just get a rhythm on the pull ups. more to come with those later.
push ups were cool. felt good to stretch out the back a little
squats were hard. still feeling it in the legs big time.
going to suffer thru the thrusters later..
foam roll--ouch!
stretch
roll more
stretch
roll more.
felt much better after rolling it out a bit.
definitely makes a difference.
looking to stay loose and hit the 5pm wod at Ignite.
still staying paleo!
been pretty strict on it and feeling good. not hungry and trying to make better food choices. definitely feel like i have lost some of the bloat. interesting.
up and out early. hmm. thats weird.
legs are thrashed.
think the Curtis p's from yesterday put a little more hurt on them. should have deadlifted. argh. should have stuck to my plan.... always go with the gut....oh well.
figured i would get some work in this am and then hit the Ignite WOD in the pm.
the doubles are definitely a little, hmm, interesting. not going to make a call on them yet.
treadmill
run 5k
tempo run. little quicker in the last mile.
8:25 pace for the first 2 then picked up to 8:00 and into the 7:00's for the last 800m or so
26:00
not a ripper but a good tempo run.
considering i wanted to quit at 2 was good to hang in for the extra mile.
strength
3 rounds
5 pull ups
10 push ups
10 squats
moved thru this quick. just get a rhythm on the pull ups. more to come with those later.
push ups were cool. felt good to stretch out the back a little
squats were hard. still feeling it in the legs big time.
going to suffer thru the thrusters later..
foam roll--ouch!
stretch
roll more
stretch
roll more.
felt much better after rolling it out a bit.
definitely makes a difference.
looking to stay loose and hit the 5pm wod at Ignite.
still staying paleo!
been pretty strict on it and feeling good. not hungry and trying to make better food choices. definitely feel like i have lost some of the bloat. interesting.
Wednesday, September 8, 2010
Wednesday 9-8
wednesday
up early. thought about sleeping in but that wouldn't be any fun!
mainsite rest day.
cfe had a wod with powercleans but did those yesterday...argh
flying off the radar.
treadmill
run 2 miles
legs not too bad this am. little tight.
8:25 pace to start faster in the second mile and faster for the last half. not smoking but moving.
strength warm up
21-15-9
push-ups
sit-ups
squats
used the decline bench for situps set as high as it would go and used the smallest box to assure that my squats were low!
feeling it on the squats.
strength
was going to deadlift but chickened out. argh. should have....
Curtis P
complex compliments of the Sealfit site
powerclean, right leg lunge, left leg lunge, push press
after the powerclean the barbell stays in the front rack position.
5 rounds
45 used this to get a rhythm
65
75
85
95
felt good thru these. legs definitely a little wobbly after yesterday. sort of feeling out the weight.
will play with these again. good stuff.
foam roll
stretch
yoga
spent some time working out the kinks.
no pm wod today.
peace!
up early. thought about sleeping in but that wouldn't be any fun!
mainsite rest day.
cfe had a wod with powercleans but did those yesterday...argh
flying off the radar.
treadmill
run 2 miles
legs not too bad this am. little tight.
8:25 pace to start faster in the second mile and faster for the last half. not smoking but moving.
strength warm up
21-15-9
push-ups
sit-ups
squats
used the decline bench for situps set as high as it would go and used the smallest box to assure that my squats were low!
feeling it on the squats.
strength
was going to deadlift but chickened out. argh. should have....
Curtis P
complex compliments of the Sealfit site
powerclean, right leg lunge, left leg lunge, push press
after the powerclean the barbell stays in the front rack position.
5 rounds
45 used this to get a rhythm
65
75
85
95
felt good thru these. legs definitely a little wobbly after yesterday. sort of feeling out the weight.
will play with these again. good stuff.
foam roll
stretch
yoga
spent some time working out the kinks.
no pm wod today.
peace!
Tuesday 9-7 pm
pm wod
crossfit ignite wod
hit the 5 pm class. killer! great group and great attitudes all around!!
back squat
3x5
build to 5 rep max ans do 3 sets across
so my squat sucked! totally reworked it. not deep enough. just crappy. steve helped me greatly to get it together. spent some time digging in and trying to work it out.
10x135
10x135
10x155
10x175
6x195
195
195
195
stayed at 195 and concentrated on getting low. i mean real low. ass to grass low. balls to the top of a 20# med ball low.
totally reset my squat but in the best way possible. now have a new challenge. get my squat big again! but this time for real!
have to play with this.
definitely feeling it in the legs today!!
met-con
"Helen"
3 rounds
400m run
21 kettlebell swings 24kilo
12 pull-ups
9:45
this was a smoker. was racing a guy named adam and it just made it that much more awesome. he got me by about 10 seconds. i struggled on the last run and almost caught him. he waas faster with the swings but i was faster on the pullup bar.
all swings unbroken, all but the last set of pulllups were unbroken. lost my grip after 10, got 11 and had to remount for 12.
just awesome to do this in a group setting.
what a blast!
crossfit ignite wod
hit the 5 pm class. killer! great group and great attitudes all around!!
back squat
3x5
build to 5 rep max ans do 3 sets across
so my squat sucked! totally reworked it. not deep enough. just crappy. steve helped me greatly to get it together. spent some time digging in and trying to work it out.
10x135
10x135
10x155
10x175
6x195
195
195
195
stayed at 195 and concentrated on getting low. i mean real low. ass to grass low. balls to the top of a 20# med ball low.
totally reset my squat but in the best way possible. now have a new challenge. get my squat big again! but this time for real!
have to play with this.
definitely feeling it in the legs today!!
met-con
"Helen"
3 rounds
400m run
21 kettlebell swings 24kilo
12 pull-ups
9:45
this was a smoker. was racing a guy named adam and it just made it that much more awesome. he got me by about 10 seconds. i struggled on the last run and almost caught him. he waas faster with the swings but i was faster on the pullup bar.
all swings unbroken, all but the last set of pulllups were unbroken. lost my grip after 10, got 11 and had to remount for 12.
just awesome to do this in a group setting.
what a blast!
Tuesday, September 7, 2010
Tuesday 9-7
tuesday am wod
up way before the alarm. rolled over and let it go off.
once it did up and out.
ready to get back into the drill.
treadmill
run 2 miles
8:25 pace.
good steady tempo work
stretched out the legs and felt good. kicked it up a little at the end but not to much.
strength warm up
3 rounds
10 pullups
10 mountain climbers
10 squats
worked thru there fairly quickly. little sluggish. no pushups as we will get to those later today...
powercleans
warm up 10x45
5-5-5-5-5
95
115
135
155
165
95 was light
115 still light
135 gets down to business
155 was hwavy but ripped thru the 5
165 was heavy got 3 and then 2
had to reset my grip and really drop and thru the elbows to get it.
good stuff.
stretch
roll
yoga
spent a little time on the roller. stretched it out.
back a little tight.
looking forward to a killer wod tonite!
going to tr y to hit the 5:00 class.
starting the 30 day paleo challenge as well! hoorah.
here we go. will be tracking my food intake to see how i do.
weighed in this am at 195 which is pretty consistent. won't weight in again till its over.
up way before the alarm. rolled over and let it go off.
once it did up and out.
ready to get back into the drill.
treadmill
run 2 miles
8:25 pace.
good steady tempo work
stretched out the legs and felt good. kicked it up a little at the end but not to much.
strength warm up
3 rounds
10 pullups
10 mountain climbers
10 squats
worked thru there fairly quickly. little sluggish. no pushups as we will get to those later today...
powercleans
warm up 10x45
5-5-5-5-5
95
115
135
155
165
95 was light
115 still light
135 gets down to business
155 was hwavy but ripped thru the 5
165 was heavy got 3 and then 2
had to reset my grip and really drop and thru the elbows to get it.
good stuff.
stretch
roll
yoga
spent a little time on the roller. stretched it out.
back a little tight.
looking forward to a killer wod tonite!
going to tr y to hit the 5:00 class.
starting the 30 day paleo challenge as well! hoorah.
here we go. will be tracking my food intake to see how i do.
weighed in this am at 195 which is pretty consistent. won't weight in again till its over.
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