Tag Archives: OH Squats

There*s no knowing where we*re rowing

Name the movie those song lyrics are from…ready? 3…2…1 GO!

Strength:
Weighted Push Ups
5(10#) x 5(15#) x 3(25#) x 3(35#) x 3(45#)

WOD:
4 Rounds
20 OH Squats (45#)
400 Meter Run (modified to 20 Cal Row)
Finished in 17:03

Today’s workout was tough, but good. OH squats are not my best squat but they went alright today. I still get quite wobbly after a bit. I need to figure out what I’m doing wrong there. Instead of running I was able to do the rowing machine. That worked great for me. I wasn’t so zapped from not being able to breathe after the run. The rowing was more difficult than I thought it would be though! I didn’t want to workout today, but I’m glad I went.

Cool Down:
Abmat Sit Up Tabatas (9)

Good day all around! Answer to the question above: Willy Wonka and the Chocolate Factory

Vacation WODs and Grace

Heidi Ho Good People!

I’m sorry to have disappeared for a week. Last week I spent in a beach house overlooking Holden Beach, NC. It was a much needed break. I did do a couple of benchmark WODs while I was there.

Monday 7/25
200 Squats
Finished in 5:50

Yeah….I was sore for 3 days afterword. While I didn’t have a medicine ball to squat to, I think I did pretty good. I wanted a workout I could do in my room so I didn’t have my family staring at me!

Tuesday 7/26
Mike’s Birthday!!
100 Sit Ups
Finished in 6:59

This one went pretty good. It would have been nice to have an abmat to get more extension. I did these in the living room beside the couch. Every time I sat up I could see my nephews playing on the couch. They didn’t notice me at first but once they did they started making faces every time I popped back up. It was a little distracting but funny. We had also just eaten pulled pork sandwiches for dinner. It’s definitely not a good idea to do that many sit ups after eating. Unfortunately, I got rug burn on my tush from doing so many. That was a little painful for a few days as well. So, not only was I walking funny from the squats but sitting was a little painful at times!

I took the rest of the week off. The gym was going to be closed on Thursday anyway, so I wouldn’t have done the workout if I had been home! lol. I spent the rest of the week reading and relaxing. My brother, sis-in-law, nephews and I all went to play putt-putt on Monday. Then Mom, Dad and I went to Southport and walked around for an hour or so on Tuesday. Other than that we didn’t leave the house.

I got home late Sunday night. That was my last “bad” meal. I ate like a pig all week long. Ok, maybe not a pig as they may have shown more restraint! Monday started me back to making healthier choices. Mike is doing this with me this time, so that will help. Plus, it makes me happy to see him wanting to eat healthier. He’s not out of shape, in fact he runs 4+ miles every day except Sat and Sun, but he eats a bunch of processed crap. Glad to see him working on that. He had a bit of a weekend with his Father (who has had a stroke and has dementia and expressive aphasia as a result) and Mother, so I think that’s what spurred this.

Monday 8/1
Weigh In: 206#
Ok…confession time. I was 204# before going on vacation, so while I’m glad I only gained 2# while on vacation I am not pleased that I am 10# up from my lowest weigh in so far. Today’s eating went very well. I didn’t have any artificial sweetners either, so I’m going to try to keep them out of my diet. Afterall, they cause a spike in insulin as well, which causes weight gain (or at least causes you to hold on to the weight).

Strength:
OH Squats 3 (45#)x 3(65#) x 3(75#) x 3(didn’t get to it)
I was partnered up with Tiffany for this exercise and I have to say I was a little frustrated with the outcome. We started with the bar and went up from there. I was only able to get 3 rounds in because Tiffany was struggling to get the bar overhead for her 3rd round. Everyone else was putting their weights up by the time she gave up. She could do it, she just psyched herself out. She kept trying to press the bar up…yeah, that isn’t going to work! Although, I think she could have done it (had 65# originally then dropped her down to 60#) she improved over her last attempt (45#). This time she ended up getting to 55#. I only got up to 75#, which was where I was last time. I’m pretty sure I could have done 80-85# this time. Oh well…next time!

WOD:
Grace
30 Clean & Jerks (70#)
Finished in 7:21

While I went up 15# from my last Grace experience, my time also went up by a couple of minutes. I’m not too upset with that though. Today, I can really feel my back muscles. They aren’t sore…but I can tell they were worked out. That’s what happens when you haven’t touched a weight in over a week I guess! It was very tempting not to workout today, but I made myself go and I’m glad I did. We did these crossovers after the workout. Basically, there is a 25# weight on the floor, you get into push up formation on the right side of the plate and when the timer starts you walk your hands over the plate to the other side and back. We did those in Tabatas. I didn’t do that well (lowest number was 4). My wrist started bothering me a bit. It was probably because of poor form. I had a hard time keeping my butt down!

Our trainer and his girlfriend went to the CrossFit Games in LA this past weekend. He took that opportunity to propose and it was caught on film! So happy for the two of them!

Arm Ripper

Strength:
Overhead Squats 5(45#) x 5(65#) x 5(75#)

WOD:
21, 18, 15, 12, 9
Kettlebell Swings (25#)
Pull Ups (Green Band)
Finished in 15:16

Today’s workout was all arm, baby! It went pretty good. My pull ups were not very good. I had a hard time getting my kipping down right. But, I used the green band for the entire workout. During the process I rubbed the skin off the middle of my palm as well as ripped one of the calluses off. I got a blister on the other side that will rip next time.

Mine weren’t nearly as bad as the other girls’! They ripped during the last round or two and had to finish the WOD after getting taped up.

I think part of the reason my calluses don’t tear quite as badly is because I try to trim them down as they build up or file them down with a fingernail file. It seems to help keep the tears at bay for the most part. Unfortunately, there is no way to stop them completely. I was happy with how the workout went. However, I used a lighter kettlebell than I should have. When we were doing overhead squats my back was pretty tight and somewhat sore so I wasn’t sure if I’d be able to do 35# for the entire workout. Next time, no excuses.

When Mike and I got home we found Ruby still in her pen but the plastic tray outside the pen. Not sure exactly what she did but it looks like she tried to chew through the bottom so she could get out!

What’s the oddest thing your dog/pet has chewed up in your house?

Tracheal Stenosis Can Kiss My…

Thursday’s WOD:
Skill:
Farmer’s Walk (35#)

WOD:
3 Rounds
15 Burpees (buckin’ furpees)
30 Toes to Bar (became knees to elbows!)
Finished in 11:01

Completed 2 pull ups on the green band!

Monday’s WOD:
Strength:
Push Press
5(45#) x 5(65#) x 5(75#) x 5(75#)

Tabatas:
Overhead Squats (45#) 6
Back Extensions 8
Hang Clean (45#) 5

Tuesday’s WOD:
Fran
21, 15, 9 repetitions:
* 95/65 lb thrusters (first 26 @ 65#, last 19 @ 45#)
* Pull-ups (Black Band)
Finished in 13:13
 

I think from now on I will just update my week’s workouts on Friday and add some new posts here. I’m sure it’s getting rather boring reading nothing but my workouts!

Improvements/CrossFit Firsts:
I did 2 Kipping Pull Ups on the green band! I’d like to work on them more to get away from the black band!

Today’s workout was tough. I got to the point were I couldn’t breathe. This made me start getting sloppy to where I hit myself in the chin with the bar, so I dropped the weight down to just the bar. I probably should have put it at 55# instead of 45# but at the moment I was just thinking of getting the weight off so I could finish. I hate that I dropped down, I always hate doing that, but it was the right choice.

The last time I did Fran was 12/7/2010. I used the 35# bar and ring rows instead of pull ups. Finished in 8:03. So….kind of a lateral move I would say.

I can’t believe we’ve been having 100+ degree days already this summer. It’s hot!

How do you keep cool during the summer workouts?

Rip It!

Strength:
Front Squats

Last time I PR’d with 105#, this time I PR’d with 115#!

WOD:

3 Rounds
30 Overhead Squats (45#)
10 Pull Ups (black band)
200 Meter Run

Finished in about 15-17 mins. Don’t know the official time.

Today’s workout was hard, hard, hard for me. My stabilization muscles aren’t very strong and that was evident with how much my arms were wobbling. On the last round Shane was spotting me because I was having some problems. It was just me, Michelle and Cortni working out. Shane had us try the weight out then made the comment that if we needed to go down in weight to do it at that time instead of in the middle of the workout. Michelle and Cortni can do 45# without too much trouble – me on the other hand…. I was using one of the new bars which Michelle said she had trouble with it being slick. She was right, my hands were slipping. Shane came over and asked if my hands were slipping so I said yes.

“You want another bar?”
“mphfmphfyeesssmphf”
“The same weight?”
“yeeeeeess”

He could tell I was struggling on the first round but I did not want to drop down to the 35#. While I was slow, I’m still happy that I was able to push through it and finish with what I started.