Which, having not done much clean work, I'm ok with. I almost pr'd by 5lbs, but I didn't get the elbows around fast enough.
Tonight was a clean ladder. I haven't done one of those, ever, and I still haven't, in the way I expected... I was wanting to do the one where each bar is on the floor with the weight already. Instead it was kinda on your own, bring your own weights. LOL. It's all good tho. 185 isn't a bad weight to make it up to.
The rest of the night was a 12 minute AMRAP of 15 situps, 15 ring rows, 15 KB swings. It was alright, but my hip had already turned from Saturday, so it was somewhat painful. Got through it though.
Wanted to give a quick shout out to #teamExplode at the Atlantic Regional. They did well, got 8th in the region. Not what they wanted, but they gave it their all, and I'm proud of them. Gia and Jamie specifically, as they're my homies from the CFDS days. Miss you guys!
Not much else going on. Didn't eat much dinner because I didn't think it would be all that great for me... it's basically the sweet potato/chicken paleo meal, but with regular potato's. Think I'm finally ready to get this train going.
Alright, thats all for now. Cheers.
Monday, May 23, 2016
Wednesday, May 18, 2016
"A slightly fatigured Isabel"
Yo... man, that was a burner.
First thing, the warmup was something different. I mean, when you give me a choice, I'm going to choose less work, most of the time. 3x thru the barbell complex, or build to a heavy 2 rep snatch. Easy choice. Plus I prefer straight lifting to the compounded movements of a complex. Not by a lot, but enough that it's not a difficult choice.
My snatching is still atrocious. With the belly to contend with still, I get out in front of the body. I also don't get as "upright" as I'd like before I pull, another belly issue I'm sure. That said, I matched my previous PR of 125. I could have done more, but 125 looked and felt ugly, and I wasn't really trying, or wanting to PR for a double... not that I knew then what the PR was at the time.
That ate up 25 minutes. Now for the WOD. 20 minute AMRAP again, multi part. 2 minutes strict pullups. I think I need to put the band higher, as I'm only able to get my forehead to the bar... 6 minutes to do 3 rounds of 10 shoulder to overhead, and then 10 bar over burpees. I tried hard to keep up with folks, but I can't burpee with any real speed to save my life. 2 more minutes of strict pullups. 6 minutes for 5 rounds of 10 pushups and 10 situps. Doing princess pushups, I tend to tighten everythign, including my calves... the cramp I got in the damaged one was severe. I didn't do many pushups after that, electing to do a lot of situps. bleh! Last 2 minutes gave us more pullups.
But wait, that's only 18 minutes.
Right you are. From minute 18 to minute 28 (as in you have 10 minutes), you get to do Isabel in "a slightly fatigued state". Yeah. Using the same shoulder to overhead weight of 95lbs, I proceeded to do this thing. It was rough, my arms were smoked, but I didn't take weight off the bar, even when I really really wanted to... 6 minutes and 28 seconds later, I was done.
And I mean done. I've never sat around that much after a workout. I mean I sat, got up (before everyone else mind you), cleaned up my bar, sat some more, cleaned up a box and some abmats, sat some more... twas amazing really. After I was finally done sitting, I thought gee, lets try to row that mile now. HAHAHAHA. I got about 200m in, and my hammys and quads were like no sir, you're done for the day.
50/50 on going Wednesday. I want to go, more to prove it to myself... but the WOD part is just a nasty (to me) 80 wb 40 t2b, 40wb, 20 t2b, 20wb, 10 t2b... 80 wall balls... mental battle of the week if I go. Woof.
First thing, the warmup was something different. I mean, when you give me a choice, I'm going to choose less work, most of the time. 3x thru the barbell complex, or build to a heavy 2 rep snatch. Easy choice. Plus I prefer straight lifting to the compounded movements of a complex. Not by a lot, but enough that it's not a difficult choice.
My snatching is still atrocious. With the belly to contend with still, I get out in front of the body. I also don't get as "upright" as I'd like before I pull, another belly issue I'm sure. That said, I matched my previous PR of 125. I could have done more, but 125 looked and felt ugly, and I wasn't really trying, or wanting to PR for a double... not that I knew then what the PR was at the time.
That ate up 25 minutes. Now for the WOD. 20 minute AMRAP again, multi part. 2 minutes strict pullups. I think I need to put the band higher, as I'm only able to get my forehead to the bar... 6 minutes to do 3 rounds of 10 shoulder to overhead, and then 10 bar over burpees. I tried hard to keep up with folks, but I can't burpee with any real speed to save my life. 2 more minutes of strict pullups. 6 minutes for 5 rounds of 10 pushups and 10 situps. Doing princess pushups, I tend to tighten everythign, including my calves... the cramp I got in the damaged one was severe. I didn't do many pushups after that, electing to do a lot of situps. bleh! Last 2 minutes gave us more pullups.
But wait, that's only 18 minutes.
Right you are. From minute 18 to minute 28 (as in you have 10 minutes), you get to do Isabel in "a slightly fatigued state". Yeah. Using the same shoulder to overhead weight of 95lbs, I proceeded to do this thing. It was rough, my arms were smoked, but I didn't take weight off the bar, even when I really really wanted to... 6 minutes and 28 seconds later, I was done.
And I mean done. I've never sat around that much after a workout. I mean I sat, got up (before everyone else mind you), cleaned up my bar, sat some more, cleaned up a box and some abmats, sat some more... twas amazing really. After I was finally done sitting, I thought gee, lets try to row that mile now. HAHAHAHA. I got about 200m in, and my hammys and quads were like no sir, you're done for the day.
50/50 on going Wednesday. I want to go, more to prove it to myself... but the WOD part is just a nasty (to me) 80 wb 40 t2b, 40wb, 20 t2b, 20wb, 10 t2b... 80 wall balls... mental battle of the week if I go. Woof.
Tuesday, May 17, 2016
Holy squatbox batman
'nother quicky type update.
This is the second time I've done this programed workout. It shows up every 5 days. 20 minutes, 12ish back squats, 300ish meter run. Won't go into the specifics, but I'm using more weight AND doing more good reps. In a word, progress. Didn't run this time, did the row... might have been a mistake, not sure. Had a pain under my right ribs, not sure what it was, but it ached while rowing. Maybe my lungs are trying to grow?
Next bit was a 10 minute AMRAP of 15 walking lunges with a plate, and16 Ruski KB swings. There was only so much room, so I just did lunges in place. What killed me was the KB swings. My quads exploded from that effort. Not my back, not my hammys, no, it was the quads. The lunges were enough to beat them up, and then the KB swings finished them off.
Last 10 minute AMRAP was 15 sit ups, 10 airsquats, 5 box jump burpees. I tried to rush to get one more lunge in over the last AMRAP, and half fell half not, but it tightened up my back something fierce. I got through one round of sit ups and squats, then proceeded to stretch and roll out. Sucks, I actually wanted to do these burpees today. Trying to work on getting my feet closer to my hands, and closer together as well. There will be another day, so it's not a big loss, plus as beatup as the quads were today, this would have been the coup de grace.
Sadly this means I missed a good post WOD of 500m row with 50 double unders, also for 10 minutes.
This workout leaves me with two goals. One, get some traps to rest the back on for squats. Second, I want to start rowing a mile a day. 1600m. Work up to that 5k I keep talking about.
This is the second time I've done this programed workout. It shows up every 5 days. 20 minutes, 12ish back squats, 300ish meter run. Won't go into the specifics, but I'm using more weight AND doing more good reps. In a word, progress. Didn't run this time, did the row... might have been a mistake, not sure. Had a pain under my right ribs, not sure what it was, but it ached while rowing. Maybe my lungs are trying to grow?
Next bit was a 10 minute AMRAP of 15 walking lunges with a plate, and16 Ruski KB swings. There was only so much room, so I just did lunges in place. What killed me was the KB swings. My quads exploded from that effort. Not my back, not my hammys, no, it was the quads. The lunges were enough to beat them up, and then the KB swings finished them off.
Last 10 minute AMRAP was 15 sit ups, 10 airsquats, 5 box jump burpees. I tried to rush to get one more lunge in over the last AMRAP, and half fell half not, but it tightened up my back something fierce. I got through one round of sit ups and squats, then proceeded to stretch and roll out. Sucks, I actually wanted to do these burpees today. Trying to work on getting my feet closer to my hands, and closer together as well. There will be another day, so it's not a big loss, plus as beatup as the quads were today, this would have been the coup de grace.
Sadly this means I missed a good post WOD of 500m row with 50 double unders, also for 10 minutes.
This workout leaves me with two goals. One, get some traps to rest the back on for squats. Second, I want to start rowing a mile a day. 1600m. Work up to that 5k I keep talking about.
Thursday, May 12, 2016
Quick updates
I've been busy. Hit the box 3 or 4 times since I last updated. Went on a short weekend vacation to Galveston too, though I didn't get to a box down there... should have in retrospect.
Lifting weights, getting sore. Sore as a MF from Tuesday. Did this spicy little shoulder to overhead EMOM. Though "oh, that'll be easy", but after the first three minutes of high reps at light weight... woof.
Yesterday was this squat/run thing. Apparently I've missed the last one or two they did, unbeknownst to me. It is savage, I'm going to hurt tomorrow, I promise you. But the key takeaway, I attempted to jog it out. Big Ticket would be proud. I miss him and the pushing he did. Closest thing I've ever had to a big brother.
Got to get back to work, mini-vacay= lots of backlog. Just wanted to touch base and let the world know I haven't fallen off the wagon.
Lifting weights, getting sore. Sore as a MF from Tuesday. Did this spicy little shoulder to overhead EMOM. Though "oh, that'll be easy", but after the first three minutes of high reps at light weight... woof.
Yesterday was this squat/run thing. Apparently I've missed the last one or two they did, unbeknownst to me. It is savage, I'm going to hurt tomorrow, I promise you. But the key takeaway, I attempted to jog it out. Big Ticket would be proud. I miss him and the pushing he did. Closest thing I've ever had to a big brother.
Got to get back to work, mini-vacay= lots of backlog. Just wanted to touch base and let the world know I haven't fallen off the wagon.
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