AMAP in 20 minutes
5 L-pull ups
10 35lb dumbbell squat snatch (5 right 5 left any order)
15 double unders
8 rounds + 5,10, and 3 double unders.
I think I could have done 10 rounds, I missed a lot of DU's in the first 2 rounds and the last round, But excuses dont make the workout complete. So anyhow, I have been wanting to do a AMRAP for some time, then seeing it on Pat's blog inspired me to do this. I had already done Du's this week, but just could not think of anything else to do for the 15 rep to tip this in. I really liked this one and will do it again in the future.
16 October 2009
15 October 2009
Wednesday
METCON
Light and Fast Linda:
400m run
21 185lb Deadlift, 135lb bench press, 95lb power clean,
400m run
15 185lb Deadlift, 135lb bench press, 95lb power clean,
400m run
9 185lb Deadlift, 135lb bench press, 95lb power clean,
15:24
I made this one up about 3 years ago, and it took me around 20+ minutes. I moved well with this one, and found out 2 things. I am weak with the bench press, and my deadlift form needs some work. Which I find disturbing because I used to have the Deadlift so spot on, and now I can feel it deteriorating. I will do some more deads in a few days probably light weight again but need to focus on form.
I have not done any max effort lifts or movements this week. I have also dialed the WOD's back a little bit to lighter weights and more reps. I do feel better and a bit more rested. I did th HQ WOD's last week and liked how I felt. Also they almost seemed easier then what i had been doing which tells me that i am getting 'better' and that I must be doing something right with my programming. Either way CrossFit.com and Coach Greg Glassman is responsible for everything with my fitness. Thank you.
Light and Fast Linda:
400m run
21 185lb Deadlift, 135lb bench press, 95lb power clean,
400m run
15 185lb Deadlift, 135lb bench press, 95lb power clean,
400m run
9 185lb Deadlift, 135lb bench press, 95lb power clean,
15:24
I made this one up about 3 years ago, and it took me around 20+ minutes. I moved well with this one, and found out 2 things. I am weak with the bench press, and my deadlift form needs some work. Which I find disturbing because I used to have the Deadlift so spot on, and now I can feel it deteriorating. I will do some more deads in a few days probably light weight again but need to focus on form.
I have not done any max effort lifts or movements this week. I have also dialed the WOD's back a little bit to lighter weights and more reps. I do feel better and a bit more rested. I did th HQ WOD's last week and liked how I felt. Also they almost seemed easier then what i had been doing which tells me that i am getting 'better' and that I must be doing something right with my programming. Either way CrossFit.com and Coach Greg Glassman is responsible for everything with my fitness. Thank you.
14 October 2009
Tuesday
METCON
1 round for time:
30 Squat cleans 95lbs
30 pull ups
30 Push Press 95lbs
30 box jumps 24"
30 Sumo Deadlift high pull
13-14 minutes....
I actually forget my time for this one, it was around 13-14 minutes. Every night within 30 minutes before I go to bed I have a 2-4 block zone snack. But the night before this WOD (Monday) I ate a really good double chocolate brownie the size of my hand. I put peanut butter all over it and washed it down with a glass of whole milk with vanilla protein mixed in. It was delicious!! All day yesterday I paid for that brownie and my workout suffered as well. I felt like I drank a bottle of liquor the night before. I did not have the normal hungry feeling I have before every meal at all yesterday, and felt full and sluggish all day. It was awful, the brownie was good and I want to say it was worth it... but when trying to move such a light weight for a squat clean tires you out after 6 reps it was not worth it. I will think twice next time I just cheat in the middle of the week like that. On a weekend night I tend to drift from being so strict or a holiday i will cheat as well. But that is a matter of enjoying or celebrating the occasion. The payout for eating like that is not worth it otherwise.
1 round for time:
30 Squat cleans 95lbs
30 pull ups
30 Push Press 95lbs
30 box jumps 24"
30 Sumo Deadlift high pull
13-14 minutes....
I actually forget my time for this one, it was around 13-14 minutes. Every night within 30 minutes before I go to bed I have a 2-4 block zone snack. But the night before this WOD (Monday) I ate a really good double chocolate brownie the size of my hand. I put peanut butter all over it and washed it down with a glass of whole milk with vanilla protein mixed in. It was delicious!! All day yesterday I paid for that brownie and my workout suffered as well. I felt like I drank a bottle of liquor the night before. I did not have the normal hungry feeling I have before every meal at all yesterday, and felt full and sluggish all day. It was awful, the brownie was good and I want to say it was worth it... but when trying to move such a light weight for a squat clean tires you out after 6 reps it was not worth it. I will think twice next time I just cheat in the middle of the week like that. On a weekend night I tend to drift from being so strict or a holiday i will cheat as well. But that is a matter of enjoying or celebrating the occasion. The payout for eating like that is not worth it otherwise.
12 October 2009
Monday
METCON
75 double unders
75 Kettlebell snatches 1 pood.
75 burpees
75 double unders
14:15
Just wanted a good metcon to lay me out on the floor. And burpees and DU's will do it every time. I would have had a faster time, but the first 75 DU's I had a lot of misses.
75 double unders
75 Kettlebell snatches 1 pood.
75 burpees
75 double unders
14:15
Just wanted a good metcon to lay me out on the floor. And burpees and DU's will do it every time. I would have had a faster time, but the first 75 DU's I had a lot of misses.
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