Friday night lights

It was sort of a light workout, nice way to cap off TGIF.

12 minute AMRAP:

12 banded good mornings - this turned into unweighted good mornings after 2 rounds, since it was irritating my SI problem.

8 dumbell thrusters, 12lbs

4 pushups (knees)

9 rounds even.

Capped it off by ploughing through a bunch of Aero bubbles and  a cho-ffee. I swear, it was in the "30 minute free-for-all" window. What a way to gear up for a Whole30!

Kel out.

Monday November 29 2010 7:45pm

Strength

Shoulder press
5 - 5 - 5 - 5
55 65x3 60 62.5

PR for 5.

3 x 8 ab rollouts

WOD

5 rounds
10 pushups (went to knees after failing on 10th rep in 3rd round!)
10 pullups (purple & black)
UNBROKEN

7:24

Monday October 4 2010

WOD

Cindy
20 min AMRAP
5 pullups (can't remember what band)
10 pushups
15 squats

11&1/3

Monday August 30 2010

Strength

Shoulder press
3 - 3 - 3
60 65pr 67.5f (on rep 3)

WOD

10 rounds
5 pullups (don't remeber what bands)
10 pushups
50m sprint

12:13

Friday August 27 2010

Strength

6 x 3 push press, 65lb

WOD

Push up pyramid with Sylvie
1 - 10, 10 - 1

14:25

All on toes.

Compare to March 2, 2010 when these were all on my knees.

Tuesday August 10th, 9:30am

Strength:
Floor Press
1 - 1 - 1 - 1
85 87.5 90 92.5f

First time doing these, I like this.

WOD:
Canadian Regionals Workout #4
4 rounds:
35 Wall balls
20 pullups
15 minute time cap

I subbed pushups for wall balls, since me knee decided to be all puffy and swollen and weird.

163 reps (2 pullups off finishing third round)

Also to note, I went in to the workout without eating beforehand, and a rather light meal last night, and felt totally fine. I forgot all about eating until I was home, and realised I hadn't eaten. Might work for me, rather than eating too soon to going to the gym and feeling sick.

Tuesday August 3, 9:30am

Tabata Something Else

Pullups (purple, to purple & black in round 3)
7, 1,
Pushups (to knees in round 2)

Situps
8, 8, 8, 8, 8, 8, 8, 8
Squats
18

Total: 244

Wednesday July 28, 7:45pm

WOD:

Fr.E.D.
21 Thrusters, 53lb (rx: 65)
21 Pullups (green band)
15 Cleans, 75lb (rx: 95)
15 Ring dips (purple band)
9 Deadlifts, 115lb (rx: 155)
9 Pushups - R.O.M. (rx: HSPU)

10:57

Wednesday July 21, 7:45pm

Barbara
5 rounds
20 pullups (green band)
30 pushups (knees)
40 situps
50 squats
rest 3 minutes

time: 43:something, not including rest time.

I feel worked. Back is sore from yesterday's deads, but in a good way. 1.5BW deadlift, here I come!

Monday July 12 6:45

WOD:
KB Breathing Ladder
30 minutes
18 rounds (17 full rounds, + 7 swings in the last 30 seconds, couldn't make it!)

Also, did 5 pullups on the purple band, 2,1,1,1 and 5 consecutive ring dips on the purple band. I also did a short hang on the bar, since my grip strength was my point of failure on the kipping pullups. Want to work on my grip also.

Noticed that my wrists felt quite clunky on the KB swings, and dropped my weight down from 16 to 12 after I dropped one. Mostly felt it on the downswing.

Have been doing 5 pushups nightly in support of my full pushup, set of 15 - 20 goal. Working on lowering slowly and core stability, since my midsection is still bendy on the way up (think "the worm").

Goals

Pushups, set of 15-20 full pushups, 6 weeks (August 21)
Pullups, on black or no band, 3 months (October 7th)
Ring dips, 4 months (November 7th)
1.5 BWT deadlift, 4 5 months @ BWT (around 170)
(November December 7th)

Tuesday June 29th 4:30pm

Team WOD
RX for group of 5:
300 pullups
400 pushups
500 situps
600 squats
One person must be working wearing a 20lb vest at all times

Our group of 3 (Heather Beatty, Ali & myself) had to complete 180 pullups, 240 pushups, 300 situps and 360 squats; time was 22:07 (I think).

I did 144 squats, 45 pullups, 65 or 75 pushups and 85 situps (approx on all but squats). All squats and some situps with weight vest. I used the green band for pullups and pushups were on knees and knuckles (sprained wrist).

Friday June 25th

WOD:
1200m row (RX: 1100m run)
10 rounds of:
5 clapping push ups on parralettes (RX: full clapping pushups)
10 pullups (green)
15 double unders
1200m row (RX: 1100m run)

DNF at end of 8th round @ 48:47 I think. Had to go to a meeting at work. Came back and snuck into the 9:30 class to finish off the WOD. Yeah!

Tuesday May 18

Strength
Bench press
5 - 5 - 5
70 75 80(f. - got 3 or 4)

WOD
Half Tabata Top Half
Diamond pushups 7,9,10,8
Med ball slams 4,8,8,7
Ring rows 7,4,2,2
KB lift onto high box 4,4,6,5

Total: 95

Tuesday April 27th

Skills
Back squat

WOD
The Mooch
15 minutes AMRAP
3 back squat 95lb (rx: 155)
6 pullups - green band
9 pushups

8 1/3 rounds

Tuesday 20 April 2010

Obstacle course warmup

WOD:
50m run after each round
increasing 1 - 6 squats, then add
1 - 6 situps, then add
1 - 6 broadjumps, then add
1 - 6 pushups
(end with: 6 squats, 6 situps, 6 broadjump, 5 pushups, run 50m, 6 squats, 6 situps, 6 broadjumps, 6 pushups, run 50m!!!)

28:15

Monday 19th April 2010

Skills:
HSPU
Deadlift

WOD:
Diane
21-15-9
Deadlift 40.5lb (rx: 155)
Pushups - started toes, went to knees (rx: HSPU)

4:27

APRIL 9TH 2010 @ HOME WOD

WOD:
8 rounds for time:
20 squats
10 pushups (knees)

9:30

Friday April 2nd

Skills:
Max pullups
1 with the green band
Push jerk

WOD:
7 rounds for time:
3 push jerks, 57.5lbs (rx: 95)
6 push ups (on knees)
12 abmats

Got frustrated with the pullups, I could get 3 in a row on the green band on Monday.

Happy with the WOD, kept pace pretty good (with Jill) up until the middle of the 5th round, lost a bit of time on the abmats.

WOD 2 March 2010

Skills:
Pushup pyramids!!!
1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1 pushups, alternating with a partner. I had Amber as my partner, which was awesome, she was totally cheering me on! Pushup on knees on rubber floor = skinned knees. Arm and abs failing early on, started dropping to the floor on Amber's advice, and ended up "worming" my way up, but grinded out the 110 pushups in the end.

WOD:
3 rounds for time of:
800m run
12 kb swings @ 16kg (24 rx)
21 squat
25:17