January 23, Monday
Workout – Today’s WOD looks simple enough. I’m a bit glad because I didn’t feel like a really hard WOD today. But I expect it to get progressively harder the next day. haha
WOD – 8 minute AMRAP 2-4-6-8…increasing rep scheme of Right Arm DB Thrusters (15lb), Left Arm DB Thrusters (15lb), Hand-Release Push Ups For Total Reps. My Results: 14 Full Rounds + 2 Right Arm Thrusters.
We practiced Overhead Squats first. We were suppose to do 3x10 OHS, but I was only able to do 5 reps w/ the 22lb bar. The rest of the time, I had to downgrade to the PVC pipe because it was causing too much strain on my arms. I was proud I was even able to do 5 reps at 22lb! The WOD wasn’t too bad at all. It just got a little tiring when we had to add more reps to each round, but I think I did fairly well. I probably could have used a 20lb db, but I didn’t want to overdo my right arm. We did 3x20 GHD Hip Extensions afterwards.
Showing posts with label db thrusters. Show all posts
Showing posts with label db thrusters. Show all posts
Wednesday, January 25, 2012
Monday, January 16, 2012
Hotel Workout | Nutrition Challenge Day 1
January 16, Monday
Workout – I’m in training this week so I can’t go into CF. I will either use the gym/pool at the hotel or try to do a WOD at a local CF box. The local CF box never emailed me back so I’m not comfortable just dropping in. I’m a chicken! Today is the start of a new Nutrition Challenge where they are following the Blueprint Diet. This diet restricts just about everything right from the beginning. So no dairy, no legumes, no grains, etc. ARGH! This is even tougher than the last challenge. I don’t know if I have the willpower to stick w/ this for 6 weeks especially since I’m at training & it’s so difficult trying to find food that I can eat under this diet. I’m realizing I lack willpower.
Swim 30 Laps in small pool – 15 minutes; Run 1 mile – 10:30 minutes; 3 Rounds 10 Dumbbell Thrusters (15lb), 10 Sit-Ups, 10 Box Push Ups (~5 minutes).
I was going to try to do a mini triathlon at the hotel gym, but the bicycle machine wasn’t working properly. However, I did do the swim, which I estimated I did 1000m in about 15 minutes. And a 1 mile run, which I could have done in a faster time, but I didn’t make up my mind whether to do 1 mile or 3 miles, so I went w/ a slower speed. The rest was just something I made up but I didn’t look at the clock to see how long it took to finish. I just wanted to give my workout a little life to it.
Workout – I’m in training this week so I can’t go into CF. I will either use the gym/pool at the hotel or try to do a WOD at a local CF box. The local CF box never emailed me back so I’m not comfortable just dropping in. I’m a chicken! Today is the start of a new Nutrition Challenge where they are following the Blueprint Diet. This diet restricts just about everything right from the beginning. So no dairy, no legumes, no grains, etc. ARGH! This is even tougher than the last challenge. I don’t know if I have the willpower to stick w/ this for 6 weeks especially since I’m at training & it’s so difficult trying to find food that I can eat under this diet. I’m realizing I lack willpower.
Swim 30 Laps in small pool – 15 minutes; Run 1 mile – 10:30 minutes; 3 Rounds 10 Dumbbell Thrusters (15lb), 10 Sit-Ups, 10 Box Push Ups (~5 minutes).
I was going to try to do a mini triathlon at the hotel gym, but the bicycle machine wasn’t working properly. However, I did do the swim, which I estimated I did 1000m in about 15 minutes. And a 1 mile run, which I could have done in a faster time, but I didn’t make up my mind whether to do 1 mile or 3 miles, so I went w/ a slower speed. The rest was just something I made up but I didn’t look at the clock to see how long it took to finish. I just wanted to give my workout a little life to it.
Tuesday, October 4, 2011
Crossfit Day 57
October 3, Monday
Workout – The WODs have been getting progressively more difficult & challenging, which is a good thing, but I’ve been getting super nervous about them at the same time. I hate being nervous but I don’t think it will go away anytime soon.
WOD – “Ant’s Bday WOD” 27 Double Unders, 27 Dumbbell Squat Clean & Thruster (45/25 20), 27 Double Unders, 27 HandStand Push Ups (box push up), 27 Double Unders, 27 Kettlebell Swings (70/53 44), 27 Double Unders, 27 High Box Jumps (30″/24″), 27 Double Unders, 27 Calorie Row, 27 Double Unders for Time. My Results: 24:02 minutes.
Oh this was a horrible horrible WOD. At the 1st set of DUs, I was the absolute last person to finish them out of ~12 ppl! I was horrified because I was doing them in the corner by the white board so I saw everyone else finish & start the next exercise. I struggled w/ the DUs for a bit, & then towards the end, I was able to do at least 10 in a row w/o an extra jump in between. I was quite proud of myself because I was never able to do that before. I’m definitely getting better at them. The db squat cleans & thrusters were killers because you have to squat down, touch your db to the ground, come into a clean, & then squat down again to go into the thruster. Those really burned. The box push ups were ok, though tiring. The KB swings were difficult. My 1st time using 44lb & it was HEAVY! I was resting after doing 3 reps because I got so winded from them. I am good w/ the high box jumps so I had no issues w/ those. I was surprised I wasn’t the last one to do the row. I was slow but I finished them because a few others. And the last DUs, I was going through them a lot faster than I’ve ever done them. I’m excited about them. I want to practice more so I can do more reps & get even better. When I finished, I just dropped to the ground to catch my breath. It was a tough WOD. I told Ant why he couldn’t have turned 15 instead of 27 years old!
Workout – The WODs have been getting progressively more difficult & challenging, which is a good thing, but I’ve been getting super nervous about them at the same time. I hate being nervous but I don’t think it will go away anytime soon.
WOD – “Ant’s Bday WOD” 27 Double Unders, 27 Dumbbell Squat Clean & Thruster (
Oh this was a horrible horrible WOD. At the 1st set of DUs, I was the absolute last person to finish them out of ~12 ppl! I was horrified because I was doing them in the corner by the white board so I saw everyone else finish & start the next exercise. I struggled w/ the DUs for a bit, & then towards the end, I was able to do at least 10 in a row w/o an extra jump in between. I was quite proud of myself because I was never able to do that before. I’m definitely getting better at them. The db squat cleans & thrusters were killers because you have to squat down, touch your db to the ground, come into a clean, & then squat down again to go into the thruster. Those really burned. The box push ups were ok, though tiring. The KB swings were difficult. My 1st time using 44lb & it was HEAVY! I was resting after doing 3 reps because I got so winded from them. I am good w/ the high box jumps so I had no issues w/ those. I was surprised I wasn’t the last one to do the row. I was slow but I finished them because a few others. And the last DUs, I was going through them a lot faster than I’ve ever done them. I’m excited about them. I want to practice more so I can do more reps & get even better. When I finished, I just dropped to the ground to catch my breath. It was a tough WOD. I told Ant why he couldn’t have turned 15 instead of 27 years old!
Tuesday, September 13, 2011
Start of Month 3 - Crossfit Day 43
September 12, Monday
Workout – I am tired today. I haven’t been sleeping well because I’ve been going to bed late reading “Snow Flower & the Secret Fan.” I know I should get more rest so that I can do work & work-out more efficiently, but I am weak when it comes to reading a good book. I am dreading today’s WOD because it requires 1000m row & I am absolutely horrible at rowing. I’ll just have to do my best.
WOD – 1000m Row, 50 DB Thrusters (45/30), 40 Pull-Ups (blue & purple band), 30 Burpees for Time. My Results: 19:58 minutes.
We started off doing Overhead Squats. I stayed w/ the 22lb bar because any heavier & my knees start to turn in & my upper body doesn’t cooperate. I was able to do more than I have ever done before. My upper body still needs to get stronger, but I am slowly getting there. There were 10 ppl tonight so we split into 2 groups. I was in the 1st group w/ 6 girls. The trainer actually showed me what I was doing wrong at the beginning of the row so I kept trying to use what he showed me & I felt like I didn’t fatigue as much as I did before. I have to extend my arms out & then bring it back in before my knees go back in. I will have to keep practicing. I was the last girl to finish the rows. But I still finished them in a little over 5 minutes so that’s still good for me. The DB thrusters weren’t too bad after the first 25, but then it got heavy & tiring. I rested after 3-5 repetitions so that I could finish. I was the 1st to finish those, then onto the pull-up bar. I was able to do 4-5 at first, & then it dwindled down to 1-2. The last 11 took me a long time to finish. I did one, & then had to rest. Lastly were the burpees. I sure do hate them. I did them slow & steady & was able to do 15, then I was tired & things went slower from there. I was crawling part of the way, but I kept my eye on the clock. I wanted to finish them before 20 minutes & I was able to do that! Haha It’s the little things that matter to me. Afterwards, we did 3x15 Reverse Hypers. I did 3 sets of 10s, then 1 set of 15s. They were tough & require you to use your butt & hip muscles. It’s a new machine so I’m sure w/ time & practice, they will be easier to do.
Workout – I am tired today. I haven’t been sleeping well because I’ve been going to bed late reading “Snow Flower & the Secret Fan.” I know I should get more rest so that I can do work & work-out more efficiently, but I am weak when it comes to reading a good book. I am dreading today’s WOD because it requires 1000m row & I am absolutely horrible at rowing. I’ll just have to do my best.
WOD – 1000m Row, 50 DB Thrusters (45/30), 40 Pull-Ups (blue & purple band), 30 Burpees for Time. My Results: 19:58 minutes.
We started off doing Overhead Squats. I stayed w/ the 22lb bar because any heavier & my knees start to turn in & my upper body doesn’t cooperate. I was able to do more than I have ever done before. My upper body still needs to get stronger, but I am slowly getting there. There were 10 ppl tonight so we split into 2 groups. I was in the 1st group w/ 6 girls. The trainer actually showed me what I was doing wrong at the beginning of the row so I kept trying to use what he showed me & I felt like I didn’t fatigue as much as I did before. I have to extend my arms out & then bring it back in before my knees go back in. I will have to keep practicing. I was the last girl to finish the rows. But I still finished them in a little over 5 minutes so that’s still good for me. The DB thrusters weren’t too bad after the first 25, but then it got heavy & tiring. I rested after 3-5 repetitions so that I could finish. I was the 1st to finish those, then onto the pull-up bar. I was able to do 4-5 at first, & then it dwindled down to 1-2. The last 11 took me a long time to finish. I did one, & then had to rest. Lastly were the burpees. I sure do hate them. I did them slow & steady & was able to do 15, then I was tired & things went slower from there. I was crawling part of the way, but I kept my eye on the clock. I wanted to finish them before 20 minutes & I was able to do that! Haha It’s the little things that matter to me. Afterwards, we did 3x15 Reverse Hypers. I did 3 sets of 10s, then 1 set of 15s. They were tough & require you to use your butt & hip muscles. It’s a new machine so I’m sure w/ time & practice, they will be easier to do.
Subscribe to:
Posts (Atom)