Training Adventures

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

Thursday, April 28, 2011

Twice in one day!

Went to the noon class with Scott, but ended up just doing some warm-up back squats. Didn't do the games qualifier WOD, since I was feeling light-headed, and Clark was hungry, and I was planning to return for Ladies' Night.


Went to 7:30 Ladies' Night! Got Clark fed just in time to participate in the team workout. The 4 team members had to complete:
2000m row
75 deadlifts (135#)
100 push-ups
200 double-unders (I didn't do any of these)
Burpee tire-flips to the wall
400m run, with one team member being carried at all times (I just ran alongside. I can sort of run now!)

Lots of energy - fun times!

Wednesday, April 27, 2011

Power clean, KB swing ladder

Warm-up:
Front squats 85# x 3, 3
Cleans - just warmed up with the bar

Met con:
1st minute: 1 power clean (85#)
2nd min: 2 KB swings (16 kg)
...keep alternating exercising and adding reps...
11th min: 11 power cleans

Total: 11 rounds

Cleans didn't hurt as much as they did on Monday, but I definitely wasn't up for the rx'd weight (95#).

Afterwards, tested out my pull-ups - kips were so easy, and I got 1 strict one! Yaaay!

Monday, April 25, 2011

First postnatal workout!!

Wasn't sure how much my body could take today... turns out it felt *really* good to move! Yay! Didn't go rx'd, but felt good about my efforts nonetheless.

Front squats: 35# x 10, 55 x 5, 85 x 3, 3
OH Press: 35 x 5, 55 x 5, 85 x 2, 2, 2

Met con: 7 rounds
15 s on deadlift (95#, rx'd was 155), 45 s rest
15 s on push-up (rx'd was box jumps), 45 s rest

10/11, 10/11, 10/10, 10/10, 11/11, 11/10, 11/10

Total reps: 146

I can do push-ups again!! I meant to try pull-ups and forgot.

Wednesday, April 13, 2011

Deadlifts 5 x 3 @CFD

225 - 235 - 245 - 255 - 275

3RM PR!

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Cindy @CFD

10 rounds + 1 pull-up

I did kipping pull-ups and push-ups on the floor, not parallettes. Heavy! Only got 7 rounds last time, but I was doing parallette push-ups then, which have a larger (tougher) range of motion.

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Sunday, April 10, 2011

Dumbbell bear complex

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

25 - 30 - 35 - 40 - 45

Got pretty grippy by the end - my forearms were pumped! Lower back was tight but not unmanageable. Good to be able to rest/stretch in between rounds.

Saturday, April 09, 2011

Games Qualifier WOD 11.3

Did the qualifier WOD again, got 5 more reps - 22 this time!
(110# clean & jerk)

Did a little bit of the regular WOD afterwards:
5 minutes of:
5 push-ups at the top of the minute, followed by as many abmat sit-ups as possible for the remainder of the minute - got 55 sit-ups total

1 minute rest (not rx'd)

4 minutes of:
5 OH DB presses (25#), followed by squats - got 60 squats total

Opted out of the burpee/double-under section. :-)

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Thursday, April 07, 2011

Little Wittman

15 KB swings (16 kg)
15 power cleans (65#)
15 box step-ups (20")

Finished 3 rounds in 7:37, rested 4 minutes, finished another round by the 14-minute mark. Rx'd was 7 rounds, but my lower back was having none of it!

Wednesday, April 06, 2011

Games Qualifier WOD 11.3

AMRAP in 5 minutes: clean & jerk, 110# (full squat clean)

17 rounds

Yay for being able to do it rx'd!

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Monday, April 04, 2011

Karen @CFD

150 wall balls (14#, 10' target)

10:04 <- PR! 15 seconds better than in January.

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Friday, April 01, 2011

OH Squat PR @CFD

Seven singles:
85 - 95 - 100 - 105 - 110 - 115 - 120

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