Tag Archives: OH Squats

Playing Catch-up

Good Morning!!

I had a nice week-long break from the blog and enjoyed not feeling like I had to get things down right away, but at the same time I missed it. Let’s play a little game of catch-up real quick on the workouts.

Monday, May 2, 2011:

WOD:
Tabatas of Squats (10), Push Ups (competition style, 5), Sit Ups (GHD, 9) and Ring Rows (7). Tabatas are 8 rounds of 20 seconds doing as many reps as possible followed by a 10 second rest. The number above is the lowest number of reps I managed for each move.

First day in our new gym! We now have what they call an On Ramp for new members to learn the skills and form. This is in the garage area that was our original gym. Right in front of that was an old dance studio they turned into our new gym. Yay for air conditioning! While it’s not cold in there – they keep it around 78- the humidity is greatly reduced.

Tuesday, May 3, 2011:

AMRAP 15 Mins:
15 Reps of Overhead Squats, Hang Cleans and Push Press. Used the 35# bar. Anytime the bar hits the ground you must do 5 Burpee Pull Ups. Michelle, Cortni and I were all able to complete the 15 minutes without setting the bar down. I’d either rest it on my back or in my hips. Completed 4 Rounds.

Thursday, May 5, 2011:

WOD:
600 Meter Run (mod from 1200)
40 Abmat Sit Ups
400 Meter Run (mod from 800)
30 GHD Sit Ups
300 Meter Run (mod from 600)
20 Roll Outs
200 Meter Run (mod from 400)
10 Knees to Elbows
Finished in 20:00

Since my breathing has steadily gotten worse, I’ve had a harder time doing my workouts; especially the cardio. Today’s workout entailed A LOT of running. I told Shane that I didn’t think I could do that much, so he modified it to where I only ran 1/2 the distance everyone else did. Afterward, I think I could have run more but not sure if I could have done the entire distance. I hate modifying the workouts though.

Friday, May 6, 2011:

WOD:
4 Rounds:
400 Meter Run
30 Squats to Med Ball
Finished in 20:10

Normally I only workout three days a week, but yesterday’s workout really had me second guessing myself. Could I have done the entire distance and I just talked myself out of it? So, back to the gym I went today to tackle the workout; However, when I told Shane what I wanted to do he explained that he didn’t want me doing the same workout as the day before since we’d already worked those muscles. So, he put together a different workout that had more running (albeit only by 100 meters) to see how I did. It went pretty good. My legs were tight and burning when I finished.

Monday, May 9, 2011:

Skill: Double Unders
Yeah, I wasn’t able to do 1 double under. I guess I’m trying to jump too much and not concentrating on getting the rope around. Not sure, but it wasn’t pretty!

WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Deadlifts (115#)
Bar Facing Burpees
Finished in 17:11

I really didn’t want to workout today. If I’d had my choice I would have gone home and eaten a pint of Cherry Garcia while watching TV in repose! Fortunately, I had my inner voice telling me what a putz I was being and made myself go to the gym. Today’s workout kicked my butt, which was what Shane wanted. He gave us all a pep talk before our workout explaining that the workouts are short so they need to be intense. If you’re walking around afterward saying, “Boy that was tough! So, what are y’all doing tonight?” then you didn’t work hard enough. He wants to see us on our backs gasping for air. Well, he got his wish! I started with 95# on the deadlift, but that first round was too easy so I went up some. I probably could have gone up more but the burpees really zap me. The first few rounds of high deadlifts and low burpee counts weren’t too bad but doing burpees 6-10 kicked my butt. In the bar facing burpees you’re supposed to do a burpee in front of your bar, then jump over the bar and do the next burpee. I also whacked my head on the bar a couple of times because I was too close. Shane asked me how I was doing when I was on round 7. I know I was probably dragging ass, but I was tired. After I finished I had to catch my breath and try to cool down; I was getting a bit overheated. You know it’s a good workout when you’re covered in sweat and your muscles are tight the next day!

It’ll be interesting to see what today (Tuesday) brings. My breathing is doing pretty good today so I’m hoping for a good workout.

Moving Up

Tonight’s workout was good. The warmup was OH Squat AMRAPS for 2 minutes. I only used a 35# bar since it had been a while since my last one. I was quite wobbly. Gotta work on that.

The WOD was 5 Rounds of 10 Pull Ups (jumping), 20 Push Ups, and 10 Box Jumps (step ups). Have I mentioned how much I hate push ups? That is definitely a weak spot. I finished in 10:12. After I was done Shane told me that he wanted me to start doing pull ups using the band instead of jumping push ups for any WOD that has 5 pull ups. Yikes!

Arms Are Overrated

We started the night off with as many burpees as we could do in a 20 second time limit, rest for 10 seconds and repeat 3 times. Then we did OH squats where we were supposed to up the weight after each round. We did 3 reps for 5 rounds. I misunderstood and did the same weight for the first 4 rounds, then added 10 lbs (total of 45#) to the last round. Which, I’m embarrassed to say was probably the most I would be able to do but I would have liked to have tried. My partner wasn’t really a partner so I didn’t have a spotter anyway.

The WOD was 5 rounds of 40 sole to sole sit ups and 20 push presses. I started off ok on the sit ups. I was able to touch the wall each time. Then, I thought I could do 45#s on the push presses, but after I got about 4-5 into my 20 when I realized that I was not going to be able to do that much for 5 rounds. So, Shane got the 35# bar for me. I was very slow….in fact after the first round of sit ups my abs were trashed and I could only do crunches. I was struggling to get through my last round of push presses (I had done 12) when Shane said I could drop down to the PVC if we needed to. I told him we’d see. I had already down graded from a 45# bar to a 35# bar so I was not going to go down to the PVC!! I got it done in 19:58. Right now, my arms are trashed. I can barely lift them up to fix my hair!!

I came across a quote today that I really like and think applies to CrossFit. “We must embrace pain and burn it as fuel for our journey.” – Unknown

WOD’s Goin’ On?

You know…the hardest thing about blogging is coming up with the damn titles! Sometimes I just choose random titles but usually I try to make it relevant to the post itself. Take this one for instance…WOD…Workout of the Day. Since it was a CrossFit day, it fits. Clever huh? huh? yeah, ok, so it was a bad play on words. Anyway….moving on!

We started today’s CrossFit a tabata round of weighted sit-ups. Toward the end I was only able to go 1/2 way up. Shane asked us if we wanted to do abs before or after the WOD. He didn’t care, we were going to do them either way! Michelle and I both agreed it would be best to do them first because afterward we’d be too gassed to do them properly. Have I mentioned how much I don’t like sit-ups? Well…I don’t but they do work your core.

The WOD was 3 rounds of running 400 meters, 30 OH squats (I used the 35# bar), and 21 pull ups. Since I can’t do a pull up yet I just do jumping pull ups, which is still work. I’m a very slow runner. In fact, I’m more of a walker than a runner. Shane felt we should be able to finish in 15-16 minutes. Pppffftttt…right! The first run wasn’t too bad. The OH squats right after the run was a little tough because I was breathing so hard, which affected my hold on the bar overhead. The second run was quite a bit slower. It was a bit drizzly but felt pretty good because it was cool. When I was coming in from my second run Shane told me that I could modify the run if I needed to because he just wanted me to be able to finish the entire WOD. I just nodded my ok while thinking “Like hell I’m going to modify the run. I will finish the WOD. I will finish the WOD.” That became my mantra for the last round. I think I was more waddling than running that last round, but I finished the run and the entire WOD in 21:53. Needless to say I wasn’t close to his 15-16 minute estimate! None of us finished in less than 19 minutes. However, I’m proud of all of us. I think we have all improved. I know my first workout put me out of commission for a week. I was so tired afterward that I would have been happy for someone to carry me to my car and was sore for days! AND….that was only 5 rounds of 15 OH squats (I used a dow…so no weight) and a 100 meter run. It’s amazing what a different a month can make.

On the de-cluttering front, I am getting rid of an address book my old boss brought me back from her trip to Paris. I have all my contacts on my phone, which is backed up to my computer, so I don’t think I need it anymore. In the trash it went!

Update on my Grandfather: They moved him to an acute longterm hospital tonight. The nurse attached an EKG machine to him, then proceeded to push the cart away while he was still hooked up to it. I’m hoping that was just a mistake and not a sign of the care he’ll be getting. They are keeping him sedated because he isn’t “doing well” when he’s off sedation. Whatever that means. They told my Dad and Grandma that they will be trying to get him off the respirator over the next 5 days; However if they are not able to get him off the respirator then the family will need to make a decision on what to do. His kidneys are still only functioning at 40% as well. It has been such a roller coaster. I thought he might actually pull through this, being the stubborn old goat he is, but now I’m not sure. So, we play the waiting game again.

Star Trekkin’ Across the Universe…

Happy Tuesday Folks!!

Today was a tiring day at CrossFit but not as tough as some of the previous classes have been. We started with some cleans (5 rounds of 3 with increasing weight, I got up to 55#s). Then we started our WOD. It’s as many rounds as you can do within a 20 minute time period. 5 Chest to Bars (however I had to do jumping pull ups…not much of a pull up!), 10 dips (again, these were tough), and 15 overhead squats with the 35# bar. Good news….That’s the most I’ve used in overhead squats, so I’m improving there!

I was drenched in sweat by the time it was over. Of course, it didn’t help that it was 78 degrees out there. I can’t imagine doing these workouts during the summer with 100 degree heat.

Hope y’all had a good workout today!