Training Adventures

My personal fitness log. Advice, support, constructive criticism, motivation, and other feedback welcome!

Thursday, July 30, 2009

Lots of jumping at CFD

Warm-up: plyos, dynamic stretching. Tossing a wallball with a partner (16#.)

Workout: AMRAP in 20 minutes of...
Broad jump the length of the gym. Take that number and...
Do that many wallballs.
Broad jump the length of the gym again. Add it to your first total and...
Do that many push-ups, sit-ups and double-unders.

Round 1: 12 jumps, 12 wallballs (16#), 11 jumps, 23 push-ups, 23 sit-ups, 23 double-unders
Round 2: 11 jumps both times, 16# wallballs, 22 pu's, su's, du's
Round 3: 11 jumps both times, 12# wallball (such a relief!), 22 pu's, su's, du's
Round 4: 1 jump.

Uf da, a good workout! It's definitely good for me to work on my wallballs... I was glad I dropped down to 12# at the end. And glad I started heavy. My double-unders went really well! Last time I tried them, I could only do about 2 in a row, but today I did 20 in a row during my 3rd round!

Monday, July 27, 2009

Sprints + Night Train

Scott and I did 10 100yd sprints (60" rest) before practice. Good & tough! Amazing how hard it is to throw well after something like that...
Decent practice.

Saturday, July 25, 2009

Sprint workout

Jog to track (~5 minutes)
Plyos & dynamic stretching

3 rounds of:
100m sprint, 10 second rest
100m, 20s rest
100m, 30s rest
100m, 40s rest
100m, 50s rest
100m, 60s rest

1 minute of push-ups (27)
1 minute plank

Walk home (barefoot!)

Notes: We did all the sprints barefoot on grass, running a down-and-back 50m shuttle. The sprints right after the 10- and 20-second rests were tough, but they felt pretty good otherwise. Scott got me to concentrate on my acceleration form - when I remember to lift my knees and lean forward, I do so much better!

Friday, July 24, 2009

Totally inspiring

My friend Mie is the one in the black. (She got a PR here - 4:20!)

CFD: Push Jerks + Presses + Step-ups

Warm-up: rowing, shoulder mobility, lunges

2-position push jerks (Do a regular push jerk, followed immediately by a split jerk.)
75# x 3 x 5 (5 sets of 3 reps... I always get confused about that. Good weight!)

Press (35# for the first two sets, 45# for the last)
Weighted box step-ups (20" box + ~30# fire hose)
Time: 8:00

I didn't feel very worn out, so I did another heavy set of 10: 55# press, 24 kg step-ups. Time ~1:30.

Thursday, July 23, 2009

Sprint Tabata

5 minute warm-up & cool-down jogs
Sprint tabata

I've been gimpy/sick/lazy for a month now... time to refocus. Tonight's workout felt good.

Wednesday, July 22, 2009

Night Train

Pretty easy practice... lots of walking through zone defense (during which I was a handler - not much running) & a little scrimmaging (more handling). I definitely felt out of shape.

Friday, July 17, 2009

Track workout

Jog to the track

2 x 400m, 5 minute rests between & after
4 x 200m, 3' rests
6 x 100m, 1' rests

Jog/walk home

Just need to whine for a little bit...
Uf da, I was super tight (hamstrings & inner thighs) starting out. Not sure why... I haven't done that mugh lately... maybe that's the reason. The prescribed workout was longer (8 x 50m, and 15 x 15m) but I pooped out. Scott pooped out halfway through the 200's (he badly needed an inhaler), and I didn't have much motivation.
I haven't felt energetic/athletic for a while now, not since I pulled my back. I was injured for a week, and then I've been sick and/or stressed since then. I'm flying home this weekend for my grandma's funeral, and then I've got 2 weeks left of organic chemistry. Just need to push through... Ugh.

Wednesday, July 15, 2009

Nate @ CFD

Warm-up: rowing, dynamic stretching

Technique: some barbell work. I did cleans and got up to 3 x 95#. A PR?

WOD: Nate
AMRAP in 20:
2 Muscle-ups (very assisted)
4 Handstand Push-ups (fairly shallow)
8 44# (20 kg) Kettlebell swings

I completed 15 rounds.

Weird workout... not sure I got much out of the muscle-up stuff.

I'm back after three days (Sunday - Tuesday) of complete rest. I had a headcold and was feeling generally run-down. Hopefully I'll be good to go now!

Friday, July 10, 2009

Jell-O Arms @ CrossFit Davis

AMRAP in 20 minutes:
15 push-ups
12 dips (hands on bench, feet on box)
9 push presses (65#)

I did 7 rounds. Uf da, this was a tough one! I really had to focus on steering my bike on the way home... my arms are worn out!

Thursday, July 09, 2009

Tabata Something Else

4 tabatas:
Burpees: 7 6 6 6 6 6 7 6 = 50
Push-ups: 7 7 8 8 8 8 9 9 = 64
Sit-ups: 7 7 8 8 8 9 8 9 = 64
Squats: 17 17 17 19 20 18 20 20 = 148

I tried to pace myself on these and to go for consistency instead of killing myself on the first 2-3 sets. I got higher scores on push-ups and squats than in the past, but I should have pushed harder on sit-ups.

Some tossing with Scott & Bethany before & after the workout.

Wednesday, July 08, 2009

Night Train

Night Train practice. For some reason, I was really tired, mentally & physically. Maybe Potlatch is finally catching up to me? I felt like I was lumbering, not sprinting, and playing defense was very very difficult.

Monday, July 06, 2009

Night Train

Great practice tonight. I felt like I was really able to play for the first time in over a week. Not many subs, so I got lots of running in. Fun!

Sunday, July 05, 2009

Potlatch Day 3

My body felt good enouch to play, so I borrowed some teammates' cleats and played a few points in both of our games. We lost both times (sigh), but I'm glad I finally got to play.

Before our second game, we had a little acrobatics-off with the other team. Scott and I demonstrated our acroyoga moves (stacked push-ups, etc.), and they demonstrated their gymnastics moves (handstands, walkovers, etc.). Super fun! Ultimate players are so great.

Saturday, July 04, 2009

Potlatch Day 2

I did 200 push-ups on the sidelines, and plenty of dancing in a banana costume otherwise.

Friday, July 03, 2009

Potlatch Day 1

Due to a pulled butt and a rash of theft at the fields that left Scott and I cleatless, I didn't play at all on Saturday. Not until the very last point of the last game, when we decided to do an all-female line, and they needed me to go on as the 7th woman. I did so, wearing the banana costume (we were team Chiquita) and in bare feet. I stayed back as a handler all the way up the field, and then at the last minute cut up the line to catch the score. It was awesome.

Wednesday, July 01, 2009

150 push-ups

Attended Night Train but didn't play at all. I did some push-ups on the sidelines. My back is still tight/wonky. Not as painful though. I'm nervous it won't be healed by Friday. Sigh.