Wednesday, December 30, 2009

Squats and Heavy Fran

I was not feeling very motivated for this

Back squats 10x2@65%1RM with 30 seconds of rest between each set

I used 105lbs. Felt pretty easy. Although I did hear someone yell for me to get my ass down and my chest up. Hmmm, always room for improvement.

Heavy Fran

For me this is 70lb thrusters and pull ups with the green band.

I got 9:19

Last time was 10:27

Happy about this.

Monday, December 28, 2009

PJ, BW metcon, row and box jumps

Oh boy, this was a long day.

Push jerks 5x3@90%1RM

55, 65, 70, 75, 80

My shoulders are still a little sore from Saturday's OHS but these still felt pretty good.

Then AMRAP in 10
4 pull ups
6 knees to elbows
10 lunges each leg

5 rounds

Ugh, I went down to the lightest band and the pull ups just took forever during the last few rounds.

I just STILL FUCKING SUCK at pull ups. I keep doing them and doing them and doing them.

Then I rowed.
30 sec rest between rows

Then (yes, there's more)....2 minutes max box jumps
I got 60

Whew. I don't mind going to the gym after work. But it really makes for a long mother fucking day. By the time I get home, shower and eat it's time to go to sleep so I can do it all again.


Saturday, December 26, 2009

DL, High pulls and a metcon

So...back to the gym after the Christmas food orgy...

Deadlifts 10x2@135 lbs

Went great

Then High pulls 4x2@100%1RM of my power clean

65, 70, 80, 90

That last one at 90 lbs was pretty shitty

Last but not least, the metcon

AMRAP in 10

5 OHS@65lbs
10 KBS@35lbs

Got 6 rounds

Holy shit, those OHS slow me way the fuck down.

And I really NEED a 40lb KB!!!!!

Tuesday, December 22, 2009

To hell and back in 7 rounds

I dreaded this one...

7 rounds
5 85lb front squats
10 35lb KBS

Time: 9:54

After I finished I realized I was supposed to use a 30# KB

Haha..oh well, that's good :)

Squats, squats, squats...

Anything wrong in my life was surely fixed by doing all these squats.

Back squats 3x5@90%1RM

125, 130, 135

135 is NOT 90% 1RM is 160
But...the last few times I have squatted I have not felt very strong and I don't think I was getting low enough. I know this is because I wasn't having someone spot me. After my epic fail a few months ago I have a weird mental block about heavy squats.

So...on the last set I asked for a spotter. What a HUGE difference!! He didn't actually have to help me at all. Just knowing he was there made a huge difference for me. I felt better and got low enough.

From now on I'm using a spotter, I swear...

Then a BW metcon
It was going to be 10 rounds
5 pull ups (blue band)
20 squats.

Normally I use the green band but I thought it was time to move on to the blue band. Well...not for this metcon. I started with the blue, but had to switch to the green on the second round.

It ended up being 10 rounds
7 pull ups (green band)
20 squats
Time 11:08

And today is front squats....oh boyyyy....

Saturday, December 19, 2009

Push press and 2K row

So, I was still kinda sore from the DL/thruster metcon....but nothing horrible

Push press 6x3@95%1RM

65, 65, 70, 75, 80, 85

I was definitely feeling these on the last set.

Then the row


For some reason I was thinking the last time I did this my time was 9:17. Obviously I wanted to beat that. When I got 9:19 I was pissed. Then I checked my notebook this morning.

My last time was 9:36


Thursday, December 17, 2009

Deadlift/thruster metcon

I love this workout.

It's short and horrible.

12, 9, 6
145lb DL
65lb thrusters

This is a PR by 9 seconds.

Power cleans and BW stuff

So, I got back to the gym last night after being sick. Still not 100% but good enough to workout.

Power cleans 2,2,2,1,1,@85%1RM

65, 70, 70, 75, 80


Then 3 rounds of max pull ups(with green band), push ups and 10 knees to elbows with 1 minute rest between rounds.

Pull ups:17, 12, 11
Push ups 19, 13, 9

Compared to last time I did this I got 2 less push ups and 6 MORE pull ups.


Monday, December 14, 2009

Karen=not my kind of workout

There is nothing cute to say about this

Throwing a med ball 150 times 10 feet in the air sucks



I can't wait to do it again.

Saturday, December 12, 2009

BS and heavy Fran

Back squats 6x2@95%1RM

115, 115, 125, 125, 130, 135

Not even close to 95% of my 1RM, which is 160lbs

Just felt weak. Again.

But, then I did 'Heavy Fran'
15, 12, 9 with 70#

Time 10:01

I was happy with this.

I attributed my weakness on the squats due to not eating.

But as I type this with a sore throat and a fever. I'm pretty sure that's the cause of my low numbers the last few days.

PJ and row

7x1 push jerks@95%1RM


Tried twice for 90 and failed.
Also hit my shin with the bar when I dropped it.
I've done 95lbs for 3 before?!

Then I rowed

I rested 1 minute between each row.

I didn't time it.

Wednesday, December 9, 2009

High pulls, RDL's and a metcon


Yesterday was a long day!

I left the house at 8:15am, for work. It was pretty busy all day. I didn't get to the gym until almost 7:00pm.

It was dark, cold, freezing rain outside. I really had to psyche myself up to workout.

First I did High pulls 3x3@80%1RM
55, 65, 70

Easy, no issues.

Next, RDL's

I had a real issue with these last time. I did not have the form right. I'm supposed to do them
4x5@70%1RM of my DL which would put my last one at 147lbs

Well, I started way light on these so I could get the form right. I did

70, 90, 110 and 140

I'm getting the hang of these.

Finally time for the metcon. I saw Vanessa Sisson do this one and it looked fun. I mean gross.
4 rounds
250M row
10 burpees
Time 12:36

Wow. I had planned on using 75lbs for the OHS. No way. I did a few before the metcon and they felt really hard. Wtf??? I feel like I've gotten weaker on these. So, I used 65lbs.

I am so glad today is a rest day. AND a half day of work.

Tuesday, December 8, 2009

Grace and snatches

Man, yesterday was a day. Started off terrible.

So, it had nowhere to go but up.

I'm feeling a wee bit more comfortable at my job *knocks wood*
I'll probably kill someone today....

Anyway, first on the agenda was Snatches 2,2, 1, 1@95%1RM
35, 45, 50, 55
Felt good, no complaints

Next up, Grace

Here comes the little story preceding my metcon results......

The last(and only)time I did Grace was a few months ago with 55lbs. AND I only did cleans. Wait, what??? Don't ask, I have no idea why. I did it with Nikki in NY.
We are blaming Jay.
So, it took me 3:30 that time.
Last night I loaded the bar with 75#
With some trepidation, I'll admit.
After 8 reps I knew there was no way.
I was tempted to pull 10# off the bar and fly through it. But I didn't.
I pulled off 5# and finished with 70#
Time 6:14

I was pissed for a few minutes. I did not get sub 5 and I didn't even do it with 75lbs.

SO WHAT??!!??!!

I did it better than I did last time.

THAT is all that matters.

Saturday, December 5, 2009

Bad day

This was the shittiest workout I've had in a really long time.

I wasn't even going to bother with this post but I guess it will be good to have a record of it.

5 rounds
5, 7, 9
Push jerks, front squats and ring dips
85# for the jerks and squats.

This was a stupid idea. I was still sore from the previous several days of workouts. I was also just fucking tired. Getting used to working again, being on my feet all day and trying to find time to eat. It all caught up with me.

85# was too heavy for the jerks. The last time I did them in a metcon I used 75# for 4 and it was almost too easy. Well, 5@85 was too hard. I pulled of 10# after the second round which helped but the whole thing was just a pile of shit.

I don't know my time, I stopped my watch to take off the weight and forgot to start it again.

All I can do is put it behind me and move on.

Thursday, December 3, 2009

I barely remember what I did, I'm so tired

I did not eat enough today.

I worked 9 hours and ate once all day. Not really great for working out.

Anyway....Back squats 12x2@65%1RM with 30 sec rest between sets.

I used 105#. It felt pretty easy, actually. Easier than the last time I did 105@10x2

This is a good sign.

Then a BW metcon.

AMRAP in 10
10 lunges each leg
15 burpees
25 GHD situps.

I got 3 rnds and a few burpees.

Nothing fun about that workout.

Wednesday, December 2, 2009

PP, sprints, BW metcon, good mornings...I think that's it.

Well, I took an unscheduled rest day yesterday. My back was killing me from the combo of heavy DL+being on my feet all day.

So, back at it today.
Push press 3x5@85%1RM

65, 70, 75

Piece of cake

Then I did 5 rounds of 100M sprints with 30 sec rest between.

Yes, I ran. I hate the way my right foot feels when I sprint. It won't fucking go as fast as I want it to.

It is a horrible feeling. Whatever.

Next, I did 3 rounds of max pull ups(green band), push ups and 20 box jumps. 2 min rest between. I added another plate to my BJ. I am getting better. Slowly.

My numbers for the pull ups were 13, 12, 9
Push ups 20, 12, 11

Last, I did some good mornings. 3x15@55#

Whew. Long day at the gym. Felt good.