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Today I feel soreness in areas I can’t remember feeling sore in a very, very long time. My low back and all down my sides. I guess the new Sandbag exercises we’ve been doing are really working different areas. I … Continue reading
I LOVE my Sunday WODs!! Sunday is our day to work on our weaknesses, test and challenge ourselves, and have some fun! We are relaxed, not in a hurry to get going or to get out. We always have a great time!
Today’s Fun was:
1000 Jump Rope (singles)
30 Squat Snatch 55#
30 Burpees
30 Push Press 55#
30 Lateral Jumps over Barbell
30 Sumo-deadlift High Pull 55#
30 Box Jumps on 24# box
1000 Jump Rope (singles)
I finished in 42:08. Then we did 4 sets of Tabata (4 minutes of 20 secs work, 20 secs rest for each exercise) abs/core work (16 minutes total). Knees to chest (with feet in rings), Wall Ball Sit ups (10# ball), Plank Holds (with 25# plate), and knee up over box with 10# dumbbell.
AWESOME WODs!!
“Danny”
20 minute AMRAP
30 Box Jumps 24″
20 Push Press 80#
30 Pull ups (butterfly)
I got in 2 rounds plus 30 box jumps and 8 push press. My left arm was bothering me a lot. I realized that I was dipping my left elbow in during the press because it eased some of the pain. But that was poor form so I had to forcefully stop that.
I did more muscle up practice. Not feeling great with them right now. Darn.
Posted in Box Jumps, Pull ups, Push Press, Workout of the Day
Back Squat Progressions
5 @ 100
3 @ 115
8 @ 130
then
10 minute AMRAP of:
5 Hang Power Cleans
5 Sumo deadlift high pulls
5 Push press
*wearing a 20# vest
The back squats were great – despite yesterday’s long miles! I was shocked at being able to do 8 on the last set!!!! Then, I did the mini-wod wearing a 20# vest. It was hard but felt great! I am feeling wonderful these days!!!
It was Jill’s 42nd Birthday today, so we put together a great WOD!
2 rounds of 21 exercises (21 reps each, except on the run):
1. Air Squats
2. Sledge Hammer
3. Pull ups
4. Sit ups
5. Superman
6. Burpees
7. Walking Lunges
8. Wood Chop
9. Push ups
10. Box Jumps
11. Push Press 45#
12. KB Swings 35#
13. Back Squat 45#
14. Turkish Get ups 10#
15. Wall Ball 10lb
16. SDHP 45#
17. Tire flips
18. Double Unders
19. Knees To Elbows
20. Hanging Power Snatches 45#
21. Run 200 m
It took me 1:07:10 to finish the entire thing twice! YIKES!!!!!
I took yesterday as a rest day because I had gone really hard Tuesday and Wednesday, and although I felt good I don’t want to get burned out. I also want to be able to give it my ALL (plus some) on the days I do workout, so I’m basically going two days on, one day off instead of 3/1, and on my rest day I’m trying to get in some running – either Tempo, easy or Intervals (depending on how I’m feeling). For now it seems to be working!
Today’s WOD:
Power Clean Progressions
12 @ 60#
8 @ 90#
6 @ 95#
4 @ 100#
2 @ 110#
2 @ 120#
Then the Metcon:
3 rounds for time of:
100 m Overhead Walk w/ 85# (Rxd for women was 65#)
25 Push Presses w/ 85# (Rxd for women was 65#)
100 m Sprint
10 Burpees
It took me 24:48, which was twice what most people did, but I went heavy because I’m really trying to work on my strength, especially ground to overhead strength! I’m working those weaknesses! I want to do GREAT at Sectionals next year, not just “good”.
I am still loving the Ketogenic (aka Atkins) diet. My energy is great. My weight/body fat is good. I’m not seeing huge losses pound-wise, but my clothes are so loose now and I think that I am seeing more muscle definition. I bought a tape measure and measured myself at the beginning of this week and will start measuring weekly. I weigh myself every day, but I’m not really paying much attention to that because the last time I was this SIZE I was 10 pounds lighter and had just finished a ten day juice fast. I’m definitely NOT fasting (or even hungry) so the “extra” weight I have at this same size is all muscle. I think that is a pretty cool thing to know I’m ten pounds heavier than back then, but am the same size. I know that I certainly look better – more fit – and I know I’m definitely much stronger and fit than I was back then!
Find me on www.fatsecret.com. My username is CrossFitMom.
