AMRAP 15 Mins:
6 Sumo Deadlift High Pulls (65#)
9 Kettlebell Swings (35#)
12 Box Jumps (small box)
Finished 5 rounds and up to 1 kettlebell swing into the 6th round.
I crashed today. Yep…I was gassed…wiped out…whipped…fizzled…plum tuckered out!
The Sumo Deadlifts went pretty good. My bar would get a little wobbly so when I touched down sometimes one side would hit before the other, but they went alright. The most weight I’ve used for SDHP in the past was 45#. I used 65# today.
The Kettlebell Swings were tough for me today. I think that’s because I hadn’t done them in a while. Right now my lower back is tired, which means my form was probably off as I got into the workout. Gotta try to pay closer attention to that.
After 3 rounds I started doing step ups instead of box jumps just so I’d keep moving. I was wasting too much time trying to catch my breath to do the box jumps. It was pathetic! But, this is my first week into changing my diet again and it was hot, hot, hot. I’m hoping next week will show an improvement, if in fact it is my diet change that was the factor.
Our skill work came after the WOD since Doyle had his baby there and was trying to get a quick workout in. We worked on our Muscle Ups. It had been a while since I’ve done those, but it went pretty well. It took a little bit to get back into the grove of them, but I think I have it down pretty well. Now, the problem is doing the press up after you get into position! I’ve got a long way to go to even dream of doing an actual muscle up!
Today was day 9 of my 30 day Paleo challenge. 21 days to go! I weighed myself today and was back in the 190’s. So, we’ll see if I can get down to the low 90’s at the end of this challenge!
Whewie…Helen is a bitch!
400 Meter Run
21 Kettlebell Swings (35#)
12 Pull Ups
Finished in 16:12
Tonight’s workout was a killer. The runs get me every time and when they have them at the beginning of the workout it zaps me. However, I was happy with my kettlebell swings tonight. Last time they were hard to do and I had to stop often with the same weight. Tonight I only had to rest a couple of times. I was also able to do decent pull ups using the black band. My run is the main thing slowing me down this time!
Afterward we did 50 Floor Sweepers and 25 GHD Sit Ups. I got a raging headache as I was heading home. After eating some almonds it finally faded away.
I hope everyone has a great Easter Weekend!
Tonight’s workout kicked my ass up the street and back again. When we got there Shane and Neil were trying overhead squats with the same set up that Jennifer and I tried the back squats with. They were struggling with the kettlebells bouncing around! Very impressive.
We did some skill work on Squat Cleans using the 45# bar. Again, I kept hitting my neck. Maybe I need heavier weight to keep from doing that.
20 Kettlebell Swings (35#)
15 Wall Balls (12# first 2 rounds, 8# last 2) (I think it was 2/2 may have been 1/3)
10 Back Extensions
200 Meter Weighted Run (12# med ball)
Shane had turned the clock off, so I don’t know my official time but I’m guessing it was around 26:00. Of course, I was last again. My form went to shit on the last round. It wasn’t a good workout for me. My lower back was/is shredded. Shane told me that I had to build those muscles up too, which I can honestly say they’re getting quite a workout between last week’s and this week’s workouts.
This is how I felt afterward. And yes…there is still sweat dripping from my hair.
Oh, and I wasn’t able to do a kipping pull up. In my head I should be able to but when it comes to execution, I fail.
I’m not sure what made me think it was a good idea to get up early on a Saturday to go do a WOD! It usually takes an act of congress to get me up before 8:30 but today I was up by 7 and out of the house by 7:30 and ready to get my but kicked by 9.
Since this was the first Saturday I’ve ever gone to the gym I wasn’t sure what to expect. There were 10 of us there, a few that I’ve never met before. Scott and Shane were videoing the entire workout and taking pictures. We’ll see what the results are in the next few days! We normally have a skill or a strength we before we start the WOD, but today we didn’t have either.
We were split up into 2 teams. The WOD was supposed to be 4 rounds of 10 Thrusters (35#), 20 Box Jumps, 10 Knees to Elbows, 20 Kettlebell Swings (25#), and a Weighted 200 Meter Run (12 or 14# can’t remember which). Each person does the workout but can’t move on to the next exercise until the person before is done with that exercise. Since I was the slowest, I put myself last. I didn’t want to hold up too many people, but I guess it doesn’t really matter in the end when I’m slower than everyone else anyway! I was on a team with Neil, Courtni, Robert, and Alen. I should have probably used the 45# bar for the thrusters, but I didn’t want to slow myself down more than necessary. On the box jumps I did ok. The boxes were in the middle of the room instead of up against the wall like I usually put it. I found it a little easier to do the jumps that way. Maybe it was because I wasn’t concerned about hitting my head. On my last round Neil kept trying to push me to finish my last ten box jumps but I just didn’t feel I could get my feet up cleanly so I dropped down to step ups again…which was sad. I should have just sucked it up and tried to finish the box jumps but I wanted to finish for the team.
The knees to elbows were pretty sad too! I couldn’t get my knees very high. The kettlebell swings were fine. They only had a 50# and 25# weight there, but I think I could have done 30 or 35#. The run was a little awkward because Shane made the girls carry a medicine ball. I had a hard time gripping it comfortably. I also can’t remember if it was a 12# or 14#s. Shane and Scott decided to drop down our rounds to 3 instead of 4 (thank goodness!). I was so happy to be done!
Muscle up time again! We practiced our muscle ups for our skill training. I think I’ve got the general concept and form down, but not the strength. Hell, I can’t even do a normal pull up without the black band. We had a couple of new people there tonight. I know one guy is Jason but I didn’t catch the other guy’s name. Both of them were eager to learn and start.
The WOD was 5 rounds of 12 Kettlebell Swings (25#), 13 Push Presses (45#), 14 Sit Ups (Abmat) and a 100 meter run. Originally, it was supposed to be 6 rounds, but I think with all of us struggling a bit Shane didn’t think we’d finish in time so he changed it to 5 rounds when most of us were finishing round #3. I started with 65#s for the push presses, but my arms were so tired and sore (from the pull up challenge last thursday and last tuesday’s work out) that I had a really hard time getting the bar over my head. I was able to do 3, then I took the weights off so I could finish in a timely manner. The weights didn’t want to cooperate so I lost at least a minute (if not two) struggling with the damn things. However, 45#s is better than last time at 35#s! My throat was giving me some issues as well. I was making this very odd wheezing noise, which I’m guessing is from me sucking air and trying to get more oxygen.
I was finishing round 4 when most of the others were finishing round 5. As I came back in from my run Courtni was putting my stuff away. She had too much confidence in my ability to be done quickly! I asked her not to put the bar away…but she already had so I took Jason’s since he was finishing his sit ups and didn’t need it anymore. I was counting my push presses when Shane came up and asked how many I had left. As soon as he asked, the number I was on flew from my head. “Huh? Shit…I don’t know…um…6, I think….yeah, 6”. “6 it is!” He then stayed in front of me and pushed me to get them done. My arms and back were burning at this point.
I finished my last set of sit ups pretty quickly and did my 100 meter job (supposed to be sprint) but when I came back Shane had already turned off the timer. I know it said 20:30 when I did my last sit up, so I’m thinking I finished in about 22 minutes.