My lower back was acting up again today. What a pain. It hurt so much.I really need to go see a chiropractor STAT. My time was terrible because of it. It felt like it just tightened up and froze.What a terrible feeling. Well here’s today’s WOD
4/5/13
StrengthBack Squats
5 x 3 @ 100#
WOD
5 RTF
12 R-Arm KBS @ 25#
12 L-Arm KBS @ 25#
12 Goblet Squats @ 25#
200m run
Time: 19:00
My back was hurting so much. I had initially started with 35# kb but it was too much on my back. Ugh. It still kinda hurts. Rolling it out helped a lot, but still.
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Holy crapolas. I am beyond sore. I knew I was going in too much yesterday, but I wanted to do it. Very proud I did. I haven’t put it all at there like that in a while, and its really feeling good.
4/3/13
Strength:
OHS
3 @ 50#
2 @ 55#
1 @ 60#
1 @ 65#
1 @ 70#
WOD5 RFT:
15 dips
12 Power Cleans @ 65#
Time: 11:46
4/4/13
WOD
20 min AMRAP
30 Box Jumps @ 20”
30 Wall Balls @ 10#
30 K2E
Reps: 190 I am beat. So happy tomorrow is Friday. I also got my new car so I will be attending on Saturdays now. YAY! I’m so exctied. Can’t wait for the summer time too. Great things happening over here. -
Lazy weekend again
Late update once more.
6/8/12
Conditioning
7 Bear Complex @ 35#
3 30 sec. handstand hold
5 Bear Complex @ 50
3 30 sec. handstand hold
3 Bear Complex @ 60#
3 30 sec. handstand hold
Time: 14:26
6/9/12
3 rounds for time:
15 ring dips (did just dips)
20 kb snatches @ 20#
30 Jumping Squats @ 25#
Time: 22:36 -
72 days!
ladies, gents, and those in between. Time for my update of the day. Switched out my rest days. Instead of today, it was yesterday. I had my cousin’s high school graduation. It’s crazy how time passes. I was so emotional. Never thought I would be. Here we are looking super fly :)
Anddddd I have a new PR for back squat. It was always there, just never attempted it. Below is Tuesday:
Strength
Back Squat
1x8 @ 50#
1x5 @ 55#
1x3 @ 65#
1x3 @ 75#
It was supposed to be off of your 3 rep max, but honestly, that was too light, so I just uped the weight. The 75 was still a bit light for me.
Conditioning
Diane
21-15-9:
Deadlifts @ 115#
HSPU w/ 3 ab mats
Time: 9:48
I like my time a lot, especially since this weight i had to do in sets of about 5s and then rest. It wasn’t too heavy, but I haven’t deadlifted heavy in a while so it felt good. -
NEW PRs!
I’m really loving this Outlaw Program. 2 new PRs yesterday. C&J 85, and box jump 24”. YYEEEHAWWW! :)
BB Gymnastics
20 minutes to establish a 1RM Clean & Jerk. :)
Conditioning
Testing Day
1-Max Height Box Jump - 24”
2-Max Pullups - 5
3-Max Distance Handstand Walk - LOL
4-Run 400m - 2:26
Row 500m - 2:22
I then did a version of the WOD at the box :)
Down Nemo Down!
2 Rounds for time:
200m run
80 Singles
20OH reverse lunges w/ PVC pipe
10 squat jumps
Time: 9:55 -
Delayed
Totally have delayed posts. Last week was nuts. But here’s the update on my training and this Outlaw program.
Wednesday
BB Gymnastics
20 minutes to establish a 1RM 3 position snatch
55# for all 3 movements, but I did 65# from the floor. :D
Conditioning30 Muscle-ups for time
I can’t do muscle-ups at the moment so i did 10pullups and 10 dips. 3 rounds. not for time.
I then did a version of the WOD at the box:
“Body Cry”
2 rounds for time:
400m run
25 air squats
15 handstand pushups
Time: 12:47Thursday
It was rest day for the Outlaw Program, but I was itching to WOD so I went over to SD. ***This is my intermediate fasting day
“Run/ROW/Squat DT”
Buy in: 800m row
5 rounds: 12 Deadlifts
9 Hang Power Cleans
6 Front squats
Buy out: 800m run
1st round@ 65#; 2nd round @ 55#; 3rd-5th round @ 35#; Time: 32:56
I was DEEEEAAAAAADDDD. Between pushing myself so hard earlier in the week and the intermediate fasting, I couldn’t.Friday=Rest day
Saturday
BB Gymnastics
20 minutes to establish a 1RM Snatch
max: 55#
I was so mad. :( There was also Cindy, but my lower back was acting up all weekend so I took it chill and slow. -
Harder, Better, Faster, Stronger
OH MY BECKY! I love being back, and boy did I go ape shit yesterday. Didn’t go too crazy on the weights. I was testing out to see how my back would do, and we are cleared for take off. Speaking of cleared, I’m 100% cleared for crossfit too…upper back and all. :)
So yesterday started out with some outlaw wods:
BB Gymnastics
8x1 C&J @ 60#(90%)
Strength
Back Squat:
1x8 @ 40#(70%)
1x8 @ 40#(75%)
1x5 @ 45#(85%)
1x5 @ 50#(90%)
Conditioning
“Helen”
3 rounds for time:
400m run
21 KBS
12 pullups
Time: 17:56Then, to add a little kick, I did a version of the wod at The Cube:
2 rounds for time:
400m run
25 air squats
15 hspu
Time: 14:08 -
Day 1
So I didn’t go yesterday because I just had wayyyyyy too much homework due by midnight. But I did go Monday and let me tell you…it felt GREAT to be back. Took it real slow, but still had some speed. Not too much weight, but I still feel sore.
“Bear Complex”
7x through = 1 round; 5 rounds increasing weight each round
Power Clean
Front Squat
Push Press
Back Squat
Push Press
15-20-25-30-35
Time: 15:04 -
ok so im on fire right now.
Im so sooooooreeeeeeeeeeeee. Since I can’t do a lot of the work outs, I’ve had to do my own thing. I did do an altered version of the strength wod yesterday as well, but light weight. Just to do it.
S-Wod
Every 30 seconds for 10 min:
Power Clean
Hang Power Clean
@35#
WOD
For time:50 squats
50 pull ups
50 walking lunges
50 k2e
5 hspu
50 squats
Time: 21:37Im doing a lot better with the whole thing with my grandma, but it still hurts. My grandpa is still making me go to Disney. He says it would be disrespectful if I don’t go because it was her idea for him to pay for my hotel and he says she would want me to live my life. Which is true…but still :/ le sigh.
I’ve also been going to get adjusted. By next week I should be cleared to run, do burpees, jump rope, possibly some step ups…the weights im not too concerned about cause I want to do cardio. I want to start doing me 2 miles a day again, plus crossfit. But my thighs are looking so much nicer and I’ve only been doing squats and lunges…sooo….its all good. Plus I’m SUPER sore. I definitely want to pick up the cardio to slim down. Two summers ago I had slimmed down a lot, but I was all soft cause I was doing wayyyy too much running, but I still want to start running more.
Thats me in the middle two summers ago….my stomach LOOKS like it should be firm…but it was not….but no love handles…so just gotta work ;)
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Euphoria
4 rounds:
6 HSPU
12 Squats
8 pulls up & 8 dips
—40 push ups—
4 rounds:
30 rocking planks (l+r=1)
15 lunges
30 sec plank hold
15 lungesTime: 31:27
