110627 Rest Day

Today I ran 3 miles. I did half a mile each time while sprinting at a speed of 7 for the first two times and then sprinting a speed of 6 the next two times. The next 4 times, I did a speed of 5. In between I took one minute walks at a speed of 1 to recuperate. It was reallly hard but it felt good to finally be running again :) I'm sorry I haven't been working out as much as I should be but I am so close to taking my final exams for the summer and then I have to prepare myself for another summer session of classes. But I'll try to resume my exercises soon!

110626

Today's WOD was to Run 800 meters, Snatch, 30 reps and Run another 800 meters. Took me 30 minutes to do because I had to go from my garage to the treadmill in the basement and back to do the workouts and warmup. Overall, the half miles were easy but the snatch took me almost 20 minutes to do alone because I'm not used to doing that many snatches in a row.

Injuries!

I thought about doing today's WOD, but since 30 pullups in a row isn't possible, and I have to stay away from running (I'm convinced I've had Achilles tendinitis since the 7th grade, but never really looked into it), I made my own lil' WOD.

First did 3 rounds of the warmup, then did a circuit of 5 reps of deadlift, pullups, overhead squat, and BP.

However, since I haven't done diddly squat in the past week, I had to do lower weights, and my back felt cranky, so I got rid of the deadlifts and pullups after the second time through. So I ended up just doing several rounds of 10 overhead squats (45lb barbell) and 65lb bench press with both feet off the ground.

Then I tried out some miscellaneous ab workouts, including a few GHD situps (which magically made my back feel better!).

110615 Rest Day

As usual, I act like a bum again. I need to really start working out. I could barely do 8 assisted pullups. I'm atrophying...LOL. I managed to run two miles in 25 minutes though so I'm happy about that. I also warmed up beforehand. Then I did 4 rounds of 9 burpees and 15 box jumps in 30 minutes. All together I did about an hour and fifteen minutes of working out to make up for the lost/last three days :/

past few days

I didn't do Sunday's WOD. So I attempted to do it today...got through a 3000m row, in 13:44 (I went pretty easy) then started a 2400m run. As usual, my calves hate me, and the pain was too much, even after trying to stretch. So, forget that.

Then I had more good luck (not) and did something to my left quad while trying to do today's WOD. Yeah, I couldn't even ride my bike home. I'm hoping it's just a slight strain, but now I can't do anything leg-related for a while.

I ended up doing a super set of pullups, bench press, and shoulder press

Oh, and my neck/back spasm has been back for the past couple days.

I hate my life.

ugh.

rest day!

but not really, as usual :D

warmed up with the insanity warmup, then did 3 times through 4 reps each of band pullups, 45lb thrusters (went up to 65lb last set), and 75lb bench press.

my legs are so sore. i feel like an old woman.

110611 Rest Day

So today is rest day but since I have been failing to do exercises for a week, i decided to kick my own ass and run 2.5 miles. I managed to do it in 23 minutes plus an extra 10 minutes cooling down by jogging slowly and then walking to a stop. Beforehand, I did the regular warmup and then did 50 squats and 50 pullups so i expect myself to be really sore tomorrow :P I also forgot to post some of the other wods that I did two days ago because I was so caught up in writing my accounting hw...which takes me seriously all day to finish one or two problems. I'm so frustrated. anyways, i hope to keep this up if accounting doesn't drown me in work.

110610

Today's only mods were a doable amount of weight (I might actually die if I tried a 225 deadlift) and I had to use dumbells instead of barbells...:(

Total time was 14:10 with 70lb deadlift, regular squats, and 40lb push press.

Thank GOD tomorrow is rest day.

110609 mod

as many rounds in 15 minutes of:
-max band pullups (4-5 reps)
-65lb thrusters (5 reps)
-15lb wall ball shot (10 reps)

since i can't do a rope climb or ring dips. however, i soon realized that wall ball shots are basically a much easier version of a thruster.

dang, tomorrow's wod looks like it's gonna be a good one!

oh, i also swam beforehand. 2400yd

110608 mod

Lately I've been annoyed when the WOD's are sets of 1-1-1-1-1-1-1-1-1. I'm not really used to doing max reps, and I feel like I'm not getting anything out of it aside from the warmup. Today's WOD was 10 sets of 2 reps push jerk, which made me feel a litttle bit better, but I still added more...

Ended up doing 7 sets (didn't realize it was 10 to begin with) of 2 x 125lb deadlift, 2 x 80lb push jerk, and 3 band pullups.

Pullups are starting to come easier...


Crap! I just realized I did't put away the jumprope I used! Sidebar: I HATE HATE HATE people who don't put away weights or other equipment they used. It's SO inconsiderate. Mainly because they make the distance swimmers put away everyone else's crap since we get to the weight room last in the mornings. So I despise the people who do that. And now I'm one of those schmucks...gahhhhh.


P.S. I swam before the WOD. Don't remember how much but it was probably around 2500.

Rest day but...

Swam 2100yd and ran up the Pitt cathedral stairs. 36 flights...I started walking at 15. Ran back to campus and threw around a frisbee for a bit.

110607

-3500yd swim
-regular warmup
-75lb snatch balances 1-1-1-1-1-1-1

wasn't quite sure about the proper technique for this one...are you really supposed to squat low?

Travel Day

Unfortunately my WOD involved driving back to Pittsburgh. A long and unpleasant task. But tomorrow I shall attempt to redeem myself...

110604

Today's WOD: 100 Pull-ups, 100 Kettlebell swings 24kg, 100 Double-unders, 95 pound Overhead squat, 100 reps. I was short on time today because I had to study accounting and economics as well as watch x-men first class with friends who were picking me up. I managed to do 50 pullups, 50 squats and 2 miles. The 50 pullups and squats took me 10 minutes and the two miles took me around 22. Total: 32 minutes.

Ran a 5k

I went home to visit my friends this weekend, and to participate in Paige's Butterfly Run. It's a 5k, to support pediatric cancer. After the race there is the traditional "raffle"...unfortunately I didn't win anything, but my friend won three prize baskets. Not fair. Anyways, my time was 26:50, and got 12th in my age group. I think that's a best time....?


After that I went to my friend's 21st birthday party, which was Legend of the Hidden Temple themed.

And it was probably the best, most epic birthday party I've ever been to. Ever.

Rest Day!

"Moon" 110602

Today's WOD was seven rounds for time of: 40 pound dumbbell Hang split snatch, 10 reps Right arm, 15 ft Rope Climb, 1 ascent,
40 pound dumbbell Hang split snatch, 10 reps Left arm, 15 ft Rope Climb, 1 ascent. I substituted split snatch with power cleans. I used a 95 pound bar for three rounds then went down to 65 the last four rounds. Then I did one pullup for every foot so that was 15 pullups per round. I was able to crank out 10 kipping assists in a row before succumbing to pain and doing 5 negatives with a hiking backpack filled with two 15 pound weights. the next pullup round, I did negative assists in front of the bar rather than doing the regular chinup. The third, fourth and sixth pullup rounds was regular kipping assists with five negative assists towards the end. The fifth and seventh pullup rounds were negative pullup assists because my arms were shot. I couldn't complete the rest because my body was breaking down...

"Moon"

Did 3 rounds of 20lb split squat snatch, asst. pullups instead of rope climb (could only do about 3 each time) twice through. The split squat snatches were realllyyy hard, did three rounds in ~20 minutes after the regular warmup.

After I did some overhead squats and bicep curls, then played soccer with the rest of the team.

110601: hump day!!

Wow, definitely did not get to the level of Amanda's overachieving spirit...but I came close.

Started off with a nice 'lil 3000yd swim workout, then headed over to the weight room to knock off crossfit...and then some.

-Regular warmup, except the pullup bands I usually use mysteriously all disappeared, so I had to use a weaker band, meaning I only did ~4 pullups each round.
-Power cleans: 65, 75, 85, 90f, 90, 90f, 90.
-Bonus!!!
bench press, 4 x 5 reps 75lb
3 handstand attemps. All were failures, but I failed slightly better than last time.

Then the weight room closed at 8pm, and it was sad.

110601

Omg, today is so humid, I feel like I took a shower in my own sweat. I did warmups and then did 7 power cleans with a 45 pound bar because my mother decided to watch me weight lift and chided me on how heavy it was and that I would look like the hulk when I finished. I added a 45 second plank as well. I also did many pullups. I started with doing 30 pullups assisted kippings, not in a row but on and off with breaks in between. Then I did a set of 10 weighted negative pullups, 10 pullups with me in front of the bar, and 10 more assisted kippings with breaks in between each set. I did another 45 second plank and hten went ouside and did 20 squats on the 1 foot brick step I had in the driveway. I also did 10 burpees when I went inside the house and then achieved a new PR by running a 9:50 mile. Of course, my worst mile was 18 minutes or so that was a great achievement for me considering I hadn't run long distance in more than two years prior to starting crossfit about three months ago. Now excuse me because I need to go fetch a puke bucket...