WOD 041129

“Gwen”
Clean & Jerk 15-12- and 9 reps

50lbs.
I really don't know how to C&J, so I kinda just did a lift off the ground (kinda like a clean) then a press up to locked out
My elbow hurt
.. Ok, lemme just complain for a sec.
I really need coaching or training or something. I don't know how to do these lifts. As a matter of fact, I'd go so far as to say I don't know how to do any real lifts.
my hands are hurting from the pullups, my hams are hurting from the DLs... my pecs from the dips
and my lats don't hurt at all from the pullups... I don't know if I'm doing them correctly.
Ok, done venting.
On a positive note, I did a bunch of leg lifts, and even 20 on the dip station... so getting there.

WOD 041128

Rx:
For time:
30 Muscle-ups
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

I did the wod in 35:45. I started with 40 lbs of help and ended with 100 lbs.
It was mostly sets of 5 and 10, alternating between the pu's and dips.

I'm a little dissapointed, on 11/19, I did 110 pullups, 90 lbs of help in 36mins.

WOD 041127

What a workout!
I'm actually proud of myself.
Here is the Rx:
Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps

Well...
I did my warmup - one round of:
Samson stretch 15sec each side
OHS with body bar - 10 reps
Situp - 15reps SLOW
... then I went over to the pullup bar to try for an unassisted one. No-go, someone was there.
pullups with 20lbs help - 3 reps (almost all the way up)
dips with 20lbs - 5 reps (felt GOOD)
.
So, then I get to a tread mill and set it moving at 6.7 mph or so. I realized I could go MUCH faster, so I kept upping the speed until I felt like I was pulling my body forward. It was over 9mph! I kept that up for a while. I thought I would make it all the way to 0.25mi, but I started to get numb all over, it read 0.22mi. So I lowered it to 3mph and finished it out.
I did 21 reps of DLs at 60lbs. Then did it all again (6.5 mph for the run).
After the second set of DLs, I went to go back to the treadmill, and someone was on it.
So I had to walk all the way to the other side of the gym (not THAT far, but hurt time) to get an open Treadmill. I pushed it up to 6.6 and ran the whole way (2:22).
I looked at my watch and it was 19:00... I thought I wasn't going to finish it for sure.
I ran to the weights and did 21 reps as fast as I could - form be damned! when I finished (after hitting my knee with the weight), I looked at my watch - 19:56!!!

I'm pretty happy now!

WOD 041125 - Thanksgiving - skipped

It was run a 10k
My gym was closed, so I went looking for a track. I went to the cranford HS - there was no track there. So I went over to where I thought I had seen one, and I couldn't find it right away. I finally found it, and there was some sort of parade going on, so no running :(
Also, the furthest I've ever run is just over a mile... (10k = 6.2mi)

so I skipped Thanksgiving.

WOD 041124

Overhead Squat 3-2-2-2-1-1-1-1-1 reps

I tried a barbell at first, but had some trouble (dropped it on my toe).
I went to a 6' body bar, and that went a lot better. For my last few reps, I tried to go back to the barbell, but dropped it on my thighs when I was "in the hole".
OHS is *tough*.

WOD 041123

47:00. It was HARD... only got through 2 rounds, here is the rx:
3 rounds for time of:
Run 100 meters
50 Squats
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Back extensions

The pushups were by far my weekest part. I can't believe how humbled I am :).

WOD 041121

Well, after a day off, I was back
16:45 for
25,15,9 of Thrusters (I used 30lbs) and pullups (70lbs of help)
It hurt, but I did it
unbroken sets of 15,9 for thrusters!
the last set of pullups were singles :)

I just found out I was supposed to do 21 on the first set, I did 25 :)

No Wod today.

Well, I didn't go today. It wasn't a "slipped my mind" kinda thing... I just didn't feel like my body could handle it. Sounds lame. And I truly hope I don't make this a habbit, but my upper b ody feels like jello :(

WOD 041119

36 minutes.

Ok, well here it was as written:
For time:
10 Handstand pushups/ 20 pull-ups
9 Handstand pushups/ 18 pull-ups
8 Handstand pushups/ 16 pull-ups
7 Handstand pushups/ 14 pull-ups
6 Handstand pushups/ 12 pull-ups
5 Handstand pushups/ 10 pull-ups
4 Handstand pushups/ 8 pull-ups
3 Handstand pushups/ 6 pull-ups
2 Handstand pushups/ 4 pull-ups
1 Handstand pushups/ 1 pull-up

I did
25lb (each hand) shoulder press
asst. pullup with 90lbs of help.

my forearms are fried :)
Strange thing tho - I'm not dead. I didn't feel like puking, wasn't out of breath (too much).
I don't know if I'm working hard enough :( - but my muscles totally die on me while doing these things... what does that mean?

WOD 041117

W00t. I pleasantly supprised myself today
it was
bottom-to-bottom tabata squats
run 1 mile

I got 7 on the tabata! I really expected around 4!
The mile took me 11:45... so all in all, not bad

WOD 041116

For time:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Row 750 meters
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps
9 pull-ups

38:10
Ok, did the rows as is.
The thrusters were done with 10lbs in each hand.
Pull-ups were asst. with 110lbs, broken sets until the last (same with thrusters)

When I was racking the dbs, a woman said, "You've lost so much weight. I've seen you for a while and you are doing great" or some such
MADE MY DAY! Wow did that feel good!

what a TOUGH workout!

WOD 041115

Here is the WOD as prescribed:
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

41:00
A few things. I didn't quite make it :)
I didn't take my pill last night, so I couldn't breath too well (Exercise Induced Asthma), lame I know...
For the climb, I did 15 asst. pullups (70lbs of help), I did 10lbs dumbells for the swings, and only managed 25 each side (these are HARD!). For sit-ups I did cable-crunches (tailbone). 10lb each side for the power cleans (NO idea if I did these correctly).
800 meter "walk" - 6+ mins.
50 back exts. broken of course.

It hurt, and I'm very disappointed in how I did, but I did finish.

WOD 041113

Ok, well weekends are the worst for me, bad diet, not working out.
I have really bad DOMS, but I did it anyway.
It wasn't great, I did chair dips and kitty litter dead-lifts (34lbs), but I did it in 26:40!
and man did it hurt. It was 10 dls and 30 dips, for 5 rounds!
Wow.

2nd WOD

Ok, I just finished up my 2nd WOD (well, finished a little while ago, but couldn't walk too well)

I did 3 rounds of
50 airball - 10lbs (wall ball without a wall)
30 cable-crunches and
20 asst. pull-ups

the 50 air ball were HARD... much much harder then I thought. I met pukie's little brother burpie and their distant cousin dizzy.

my tail-bone REALLY hurts today. I think its b/c I tried to do real situps at first, and that really irriated it...

I did it all in 42 mins.

This and that.

Ok, well a few things. One - I'm exhausted after my paltry WOD today.
Two, I'm worried that I'm too "into" this. I know myself, and I burn out easily. I hope I can stick with this - I would love nothing more then be able to pump out some HSPUs, 20 pullups, 10 pistols (one-legged squats).... we'll see how it goes.

Third, this is GREAT:
Tom, this is a process not a destination. It takes a lot of time to build up pullup numbers. To achieve elite fitness takes years not weeks or months. Some people take a year to complete a WOD as written! Every WOD will help to improve the next, it's like putting money in the bank and watching the intrest and principle grow. You could make extra principle payments by performing pullups (3 x X) during warmups, X is an amount you could perform comfortably, slowely increase that number.

First WOD

Ok, I just finished my first WOD, It was "Isabel", 30 snatches for time.
I did it with just the barbell (45lbs I think), and it took me 9 minutes.
My form was HORRIBLE, I have a whole new respect for the O-Lifts.
My depth was nothing (just slightly bending knees), I couldn't lock my arms.. etc etc. Just AWFUL.
But I'll get better!
Also, my HR hit 170, thats 88% of my max (192, 193 range).

The Warmup

Ok, well tomorrow will be my first foray into CF'ingd and we'll see how it goes.
For the past two days, I've been working on the CF warmup, here it is:

• Samson Stretch (Basically a lunge stretch with arms up above you head and locked)
• Overhead Squats
• Sit ups
• Back extension (Still not sure what this is, I do hyper extensions
• Pull up (I'm using the Gravatron for now)
• Dip (same - gravatron

I'm progressing, I've also thrown in 500m rows each day. I went from a 1:54 the first day, to a 1:47, so I think I'm just getting the hang of it still.

However, I *did* hurt my butt pretty badly on the row today. The pad got away from me, and I sat down (hard) on the cross member. Bad times :)

I'll post on here the results from my first CF WOD tomorrow, and hopefully I'll use it as a "yard stick" for my future progress.