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 ghd hip extension. Show all posts
Showing posts with label ghd hip extension. Show all posts
Wednesday, January 25, 2012
Wednesday, December 14, 2011
Crossfit Day 93
December 6, Tuesday
WOD – 10 min AMRAP - This workout is an increasing ladder rep scheme. Your first set will be 5 burpees & 10 double unders. After that you move to 10 burpees & 15 double unders, then 15 burpees & 20 double unders. You keep going until you reach 10 minutes. My Results: 30 Double Unders + 3 Burpees.
We started w/ Back Squat – 1×20. I used 83lb & it got heavy by the 10th rep. For today’s WOD, it doesn’t sound too hard but it got really tiring really fast. The burpees were a killer, like usual. I messed up pretty badly w/ the first 10 double unders & was really kicking myself for not warming up properly. I was still doing them while others were finishing their 2nd round. But I kept going & got progressively better. I finished doing 25 Burpees & 30 DUs, then started on the next 30 burpees, but only got 3 reps in before the 10 minutes was up. I’m still happy w/ the results. We finished w/ 2 x 30 Hip Extensions
WOD – 10 min AMRAP - This workout is an increasing ladder rep scheme. Your first set will be 5 burpees & 10 double unders. After that you move to 10 burpees & 15 double unders, then 15 burpees & 20 double unders. You keep going until you reach 10 minutes. My Results: 30 Double Unders + 3 Burpees.
We started w/ Back Squat – 1×20. I used 83lb & it got heavy by the 10th rep. For today’s WOD, it doesn’t sound too hard but it got really tiring really fast. The burpees were a killer, like usual. I messed up pretty badly w/ the first 10 double unders & was really kicking myself for not warming up properly. I was still doing them while others were finishing their 2nd round. But I kept going & got progressively better. I finished doing 25 Burpees & 30 DUs, then started on the next 30 burpees, but only got 3 reps in before the 10 minutes was up. I’m still happy w/ the results. We finished w/ 2 x 30 Hip Extensions
Thursday, October 20, 2011
Crossfit Day 69, Nutrition Challenge Day 10
October 19, Wednesday
Workout – I’m getting antsy. I’ve noticed I’ve been scrounging for snacks late at night only to come up w/ a banana or some meatballs to fulfill me. I want chips, cakes & pastas, but I am trying to keep focus. It’s only the 10th day of the Nutrition Challenge & it’s not getting any easier. The day is not even over yet & I want to eat, eat & eat some more! It’s so hard looking at food blogs & just wanting to eat everything on the screen. I am dreading when the weekend comes because we’ll be going out w/ others & I might not be able to eat anything off the menu. Oh the horrors of a starving rudie2shoes. I can get quite Incredible Hunk when I am hungry. I am also dreading the WOD because when it’s a “Heroes” WOD, it usually means it’s really difficult. I think the cold weather is making me dread working out more than anything. That, & plus the fact I’ve been feeling under the weather the past few days aren’t helping the cause either.
WOD – “Brenton” 5 Rounds 100ft Bear Crawl, 100ft Standing Broad Jump – Every 5 Broad Jumps you must complete 3 Burpees for Time. My Results: 14:53 minutes.
“Brenton” was majorly tiring. 100ft is 3 times back & forth inside in my gym. The bear crawl looks easier than it really is. You are using your entire body & gravity in the movement so it takes a toll on you. 3 times back & forth, then we did standing broad jumps. They require effort & you want to jump as far as you can. I fell on my ass a few times doing them because I jump really far but then lose my balance when I land. After doing 5 of them, we have to do 3 burpees. If you don’t know already, I really hate hate hate burpees! It’s a funny sight seeing everyone bear crawling on the floor. At least it’s a good total body workout. We finished w/ 3x20 GHD Hip Extensions & then, 2 minutes of Hollow Hold.
Workout – I’m getting antsy. I’ve noticed I’ve been scrounging for snacks late at night only to come up w/ a banana or some meatballs to fulfill me. I want chips, cakes & pastas, but I am trying to keep focus. It’s only the 10th day of the Nutrition Challenge & it’s not getting any easier. The day is not even over yet & I want to eat, eat & eat some more! It’s so hard looking at food blogs & just wanting to eat everything on the screen. I am dreading when the weekend comes because we’ll be going out w/ others & I might not be able to eat anything off the menu. Oh the horrors of a starving rudie2shoes. I can get quite Incredible Hunk when I am hungry. I am also dreading the WOD because when it’s a “Heroes” WOD, it usually means it’s really difficult. I think the cold weather is making me dread working out more than anything. That, & plus the fact I’ve been feeling under the weather the past few days aren’t helping the cause either.
WOD – “Brenton” 5 Rounds 100ft Bear Crawl, 100ft Standing Broad Jump – Every 5 Broad Jumps you must complete 3 Burpees for Time. My Results: 14:53 minutes.
“Brenton” was majorly tiring. 100ft is 3 times back & forth inside in my gym. The bear crawl looks easier than it really is. You are using your entire body & gravity in the movement so it takes a toll on you. 3 times back & forth, then we did standing broad jumps. They require effort & you want to jump as far as you can. I fell on my ass a few times doing them because I jump really far but then lose my balance when I land. After doing 5 of them, we have to do 3 burpees. If you don’t know already, I really hate hate hate burpees! It’s a funny sight seeing everyone bear crawling on the floor. At least it’s a good total body workout. We finished w/ 3x20 GHD Hip Extensions & then, 2 minutes of Hollow Hold.
Tuesday, October 18, 2011
Crossfit Day 67, Nutrition Challenge Day 8
October 17, Monday
Workout – I’m happy I was able to cook foods yesterday so I’m not starving today & I won’t be wasting a lot of time during the week to cook & end up eating dinner extremely late. I’m feeling okay today w/ the Nutrition Challenge. It’s Monday so I usually have tons of food, but come Friday, the stash usually dwindles & I end up not having enough food to last me the day. I will try to ration the best I can but those sweet potato fries, although not baked to the way I would like, are still mighty yummy.
WOD – 30 Wall Balls (8lb), 30 Box Jumps (20”), 30 KB Swings (35lb), 30 Burpees, 30 Pull-Ups (red) – Part 1 – 3 minute AMRAP, 1 min rest, Part 2 – 5 minute AMRAP, 1 min rest, Part 3 – A for Time. My Results: Part 1 – 40 reps, Part 2 – 75 reps, Part 3 – 15:19 minutes.
The air is crisp & cool now, which means it’s downright COLD for me! I hate this weather. The gym was freezing to me & I wasn’t really warmed up before we started the WOD because it was just so cold in there. We did the 3 min AMRAP & the wall balls were killing me. I just couldn’t get it over the line & had to re-do them. It was so frustrating. I was the last one out of 6 people to finish them to get to the box jumps. When the 3 mins were up, my throat was burning from the cold air. I needed water to help me breathe properly. Then it was onto the 5 min AMRAP. The wall balls were brutal again, but I whizzed through the box jumps faster than everyone else. It’s one of my few strong exercises. I was happy I got to the kb swings. I was happier this time w/ my performance, but my throat was still burning from the cold air. More swigs of water for me, which I almost never do during a WOD. Then it was onto doing the entire WOD for Time. I was able to control my wall balls & get it over the line & hit the wall each & every time, so I didn’t struggle at all this time. I had brief rests in between to ensure I didn’t get air balls. I actually finished it 2nd this time! Whoo hoo. I was tired for the box jumps, but I did my thing steadily & finished it before anyone else. Off to do the kb swings & I was getting even more tired so I rested every few reps, but I finished that before anyone else & then got to the darn burpees. Gosh I really do hate them. I was nearly crawling on the floor, but still finished & was the first up for the pull-ups. I am still using the red band because I don’t think my shoulder can handle it. I got through about 10 before anyone else was on the bars. Then I had to rest after every one pull-up because my arms were failing me. K, the only guy there finished before me, but I wasn’t too far behind. Afterwards, I just couldn’t feel my upper arms anymore. It was pretty brutal. I did 3x20 GHD Hip Extensions afterwards to stretch myself out a little bit.
Workout – I’m happy I was able to cook foods yesterday so I’m not starving today & I won’t be wasting a lot of time during the week to cook & end up eating dinner extremely late. I’m feeling okay today w/ the Nutrition Challenge. It’s Monday so I usually have tons of food, but come Friday, the stash usually dwindles & I end up not having enough food to last me the day. I will try to ration the best I can but those sweet potato fries, although not baked to the way I would like, are still mighty yummy.
WOD – 30 Wall Balls (8lb), 30 Box Jumps (20”), 30 KB Swings (35lb), 30 Burpees, 30 Pull-Ups (red) – Part 1 – 3 minute AMRAP, 1 min rest, Part 2 – 5 minute AMRAP, 1 min rest, Part 3 – A for Time. My Results: Part 1 – 40 reps, Part 2 – 75 reps, Part 3 – 15:19 minutes.
The air is crisp & cool now, which means it’s downright COLD for me! I hate this weather. The gym was freezing to me & I wasn’t really warmed up before we started the WOD because it was just so cold in there. We did the 3 min AMRAP & the wall balls were killing me. I just couldn’t get it over the line & had to re-do them. It was so frustrating. I was the last one out of 6 people to finish them to get to the box jumps. When the 3 mins were up, my throat was burning from the cold air. I needed water to help me breathe properly. Then it was onto the 5 min AMRAP. The wall balls were brutal again, but I whizzed through the box jumps faster than everyone else. It’s one of my few strong exercises. I was happy I got to the kb swings. I was happier this time w/ my performance, but my throat was still burning from the cold air. More swigs of water for me, which I almost never do during a WOD. Then it was onto doing the entire WOD for Time. I was able to control my wall balls & get it over the line & hit the wall each & every time, so I didn’t struggle at all this time. I had brief rests in between to ensure I didn’t get air balls. I actually finished it 2nd this time! Whoo hoo. I was tired for the box jumps, but I did my thing steadily & finished it before anyone else. Off to do the kb swings & I was getting even more tired so I rested every few reps, but I finished that before anyone else & then got to the darn burpees. Gosh I really do hate them. I was nearly crawling on the floor, but still finished & was the first up for the pull-ups. I am still using the red band because I don’t think my shoulder can handle it. I got through about 10 before anyone else was on the bars. Then I had to rest after every one pull-up because my arms were failing me. K, the only guy there finished before me, but I wasn’t too far behind. Afterwards, I just couldn’t feel my upper arms anymore. It was pretty brutal. I did 3x20 GHD Hip Extensions afterwards to stretch myself out a little bit.
Wednesday, October 5, 2011
Crossfit Day 58
October 4, Tuesday
Workout – Yesterday was my CF’s 2 year anniversary. As of next Tuesday, I would have been here for exactly 3 months & it’s been a great 3 months.
WOD – At the top of every minute for 10 minute complete the following – 3 Snatch (Squat if you can –135/95 22), 5 Burpees. My Results: 22lb for Snatch.
We started off w/ Front Squats – 2-2-2-2-2 (Go Heavy). The last time I did them, I was able to do 83lb. I ended up doing: 65-76-86-86-96lb today. This is my personal best thus far! We practice snatches & I tried 33lb but it was too much for me since we have to basically bring the bar overhead. My right shoulder still cannot handle it, so I went down to 22lb. The WOD wasn’t too bad. I think I was getting slightly faster towards the last couple of minutes. We finished w/ 3x20 GHD Hip Extensions.
Workout – Yesterday was my CF’s 2 year anniversary. As of next Tuesday, I would have been here for exactly 3 months & it’s been a great 3 months.
WOD – At the top of every minute for 10 minute complete the following – 3 Snatch (Squat if you can –
We started off w/ Front Squats – 2-2-2-2-2 (Go Heavy). The last time I did them, I was able to do 83lb. I ended up doing: 65-76-86-86-96lb today. This is my personal best thus far! We practice snatches & I tried 33lb but it was too much for me since we have to basically bring the bar overhead. My right shoulder still cannot handle it, so I went down to 22lb. The WOD wasn’t too bad. I think I was getting slightly faster towards the last couple of minutes. We finished w/ 3x20 GHD Hip Extensions.
Tuesday, September 27, 2011
Crossfit Day 53
September 26, Monday
Workout – I’m feeling unmotivated yet again. My body is achy & tired. My mind is not really here today.
WOD – 100 Double Unders, 100 Steps Overhead Walking Lunge (25), 100 Double Unders for Time. My Results: 21:51 minutes.
Back Squat – 3 Sets Max Reps @ 80% of 1RM – Rest As Needed. I did the back squats w/ N & we did them wrong. We ended up starting w/ 45lb & went up in weight & tried to do as many repetitions as possible. I ended up doing: 45lb (22 reps), 65lb (15 reps), 85lb (8 reps), 95lb (4 reps) 115lb (4 reps), & 125lb (2 reps). 125lb is now my personal record for back squats! Yippee! It took awhile to start the WOD & I was getting really nervous. Once we started, I struggled w/ the double unders. It took me ~6 minutes to finish the 1st 100. I struggled w/ the overhead walking lunges because my right arm/shoulder is so weak. For the 2nd round of double unders, I broke the jump rope mid-way through. I got another rope which was shorter & it was so much easier for me to use. I still finished last in my group, but at least I tried my hardest to finish. I finished w/ 3 x 20 Hip Extensions.
Workout – I’m feeling unmotivated yet again. My body is achy & tired. My mind is not really here today.
WOD – 100 Double Unders, 100 Steps Overhead Walking Lunge (25), 100 Double Unders for Time. My Results: 21:51 minutes.
Back Squat – 3 Sets Max Reps @ 80% of 1RM – Rest As Needed. I did the back squats w/ N & we did them wrong. We ended up starting w/ 45lb & went up in weight & tried to do as many repetitions as possible. I ended up doing: 45lb (22 reps), 65lb (15 reps), 85lb (8 reps), 95lb (4 reps) 115lb (4 reps), & 125lb (2 reps). 125lb is now my personal record for back squats! Yippee! It took awhile to start the WOD & I was getting really nervous. Once we started, I struggled w/ the double unders. It took me ~6 minutes to finish the 1st 100. I struggled w/ the overhead walking lunges because my right arm/shoulder is so weak. For the 2nd round of double unders, I broke the jump rope mid-way through. I got another rope which was shorter & it was so much easier for me to use. I still finished last in my group, but at least I tried my hardest to finish. I finished w/ 3 x 20 Hip Extensions.
Tuesday, August 30, 2011
Crossfit Day 36
August 29, Monday
Workout – I feel tired & unmotivated today. I think the bad foods I’ve been eating over the weekend are making me feel gross. And I’ve been trapped indoors since Friday night due to Hurricane Irene, so I’ve become a couch/bed potato.
WOD – 21-15-9 Reps Hang Power Snatch (32), Ring Dips (blue) for Time. My Results: 8:43 minutes.
I left my cousin’s house an hour earlier to make it into CF on time. Of course, there were tons of traffic & I got lost. *sigh* The 2nd time I really needed GPS, it doesn’t work. I tried & tried to get it working to no avail. It is so frustrating. And my lack of direction skills is making me feel completely moronic. I stopped at a gas station to get a general direction where I should be heading. The gas attendant has no idea. Luckily, a customer pointed me in the right direction. As I am getting closer to my CF, there were tons of closures due to flooding. Argh! I circle around for another 25 minutes & was about to give up, then finally I get through & I arrive at CF 25 minutes late. I hate hate hate being late!!! The trainer was understanding & said they will start the WOD now & I can do my deadlifts afterwards. *whew*
For the WOD, I upped my Hang Power Snatch to 32lb. The 1st time I did 22lb so this is a small accomplishment for me. The extra weight is challenging to me. I will slowly work my way up. I was slow w/ the Ring Dips because I was focusing on my form. My time wasn’t too bad.
Deadlift 3-3-3-3-3. I was able to do: 95-105-115-125-125. My left knee was taking a hit from the deadlifts. It was a struggle w/ 125lb. This is the same weight I did last time so I am okay w/ that.
After the WOD, we did 2x30 GHD Hip Extensions. They make the back of my legs tired, but otherwise, they are pretty simple to do.
Workout – I feel tired & unmotivated today. I think the bad foods I’ve been eating over the weekend are making me feel gross. And I’ve been trapped indoors since Friday night due to Hurricane Irene, so I’ve become a couch/bed potato.
WOD – 21-15-9 Reps Hang Power Snatch (32), Ring Dips (blue) for Time. My Results: 8:43 minutes.
I left my cousin’s house an hour earlier to make it into CF on time. Of course, there were tons of traffic & I got lost. *sigh* The 2nd time I really needed GPS, it doesn’t work. I tried & tried to get it working to no avail. It is so frustrating. And my lack of direction skills is making me feel completely moronic. I stopped at a gas station to get a general direction where I should be heading. The gas attendant has no idea. Luckily, a customer pointed me in the right direction. As I am getting closer to my CF, there were tons of closures due to flooding. Argh! I circle around for another 25 minutes & was about to give up, then finally I get through & I arrive at CF 25 minutes late. I hate hate hate being late!!! The trainer was understanding & said they will start the WOD now & I can do my deadlifts afterwards. *whew*
For the WOD, I upped my Hang Power Snatch to 32lb. The 1st time I did 22lb so this is a small accomplishment for me. The extra weight is challenging to me. I will slowly work my way up. I was slow w/ the Ring Dips because I was focusing on my form. My time wasn’t too bad.
Deadlift 3-3-3-3-3. I was able to do: 95-105-115-125-125. My left knee was taking a hit from the deadlifts. It was a struggle w/ 125lb. This is the same weight I did last time so I am okay w/ that.
After the WOD, we did 2x30 GHD Hip Extensions. They make the back of my legs tired, but otherwise, they are pretty simple to do.
Friday, August 26, 2011
Crossfit Day 34
August 25, Thursday
Workout – The top of my head is a bit sore. I think I was pushing my head against the wall a little while I was doing my hand stand hold yesterday. My calves are super sore today due to the combination of the double-unders on Tuesday & the hang power cleans & split jerks yesterday. My right arm took a slight beating from the double-unders too but not as bad as the last time. My chin is sore too from hitting the bar during the hang power cleans, but luckily (for now) there’s no bruise. Every part of my body is sore & achy, so I’d need to find a WOD that I can possible do today w/o making me feel even achier. Let’s see if V has any suggestions.
WOD – 1 mile run, 100 GHD Hip Extension, 100 Sit-Ups (ab mat), 1 mile run for Time. My Results: 32:34 minutes.
I stuck w/ a WOD that didn’t work on my arms because my arms are pretty sore. My calves are sore too but I don’t mind using them as much as my arms since I have issues w/ my right shoulder. I had the trainer map a 1 mile run for me nearby. I did the run in a little over 10 minutes, which is pretty good for me. There were some hills on the run so I felt challenged. The 100 hip extensions were tough because they get really tiring. I took many breaks. It took me about 7 minutes to finish them. I did the sit-ups in about 5.5 minutes & then finished my last mile run in about 10 minutes again. I didn’t feel winded or too tired from the WOD. I felt pretty good during the WOD & when I was done.
Friday, August 19, 2011
Crossfit Day 29
rudie2shoes vs row or double unders
Winner: row or double unders
I'm not even how how I got this. I saw it while in the dressing room trying on shorts. *shrug*
Workout – My legs were pretty sore from yesterday’s WOD. I walked into the CF gym & there were tons of people today. There were only 5 people yesterday & only 3 of us (me, D & K) did the WOD. Pat said it’s because no one likes to do snatches or the Olympic lifts. Wow, it didn’t even occur to me that people pick & choose which WODs they want to do. I think that’s because I bought the unlimited month & I want to make the most of it, so I go as much as possible. But I’m sure others only have the 8 or 12 session/month package which limits them & they’ll choose only the WODs they want to do. That makes sense. I don’t know why it didn’t occur to me before. I didn’t really know too many people so it felt a bit intimidating again. The few people I did know haven’t come in as much lately. Many of the people have been there for a lot longer & they all know each other or knew each other from before, or they have their significant other going to CF w/ them, but I still don’t really know too many people. I don’t feel very sociable & don’t even know what to talk to people about. *sigh* I think it’ll be better when it’s an organized class instead of Thursdays, which is do your own thing day. I still like Thursdays only because I can try out a WOD that Vince did or another one that I missed from weeks before. I like that option of trying something new.
WOD –2 Rounds 60 GHD Hip Extension, 50 Sit-ups (w/ Ab Mat), 40 Toes to Bar (attempts), 30 V-ups, 20 Plank to Push-up, 10 Burpees for Time. My Results: 33:34 minutes.
This was an intensive abdominals WOD that V had done a week or so ago at his CF box. I asked the trainer for advice & he said he wouldn’t recommend the WOD because it’s overkill for the abs. I told him I’ll try 1 round & see how I feel. I went through 1 round & thought I could finish 2, so I continued. By the time I got to the V-ups again, I was struggling w/ them. I finished up & was all sweaty from the WOD. It was a tough WOD but it was definitely different from all the ones we have done in the past. I still feel really good after the WOD, so I hope this feeling continues.
Friday, July 15, 2011
Crossfit Day 7
July 14, Thursday
Workout – My shoulders & abs are sore today from yesterday’s workout. It was our day to work on anything. We can do a previous WOD or make up one. Or we can just practice things we need work on. So another girl (Carolina) & I asked the trainer (Pat) to make up a WOD for us today that isn’t arm intensive. Once we warmed up, we were all set to do the WOD.
WOD –21-19-15-12-9 for time – Box Jumps (18”), Jumping Lunges, Sit-Ups (using ab mat). My Results: 11:03 minutes.
It wasn’t too difficult to do, but the first few sets were really long & since you’re using your legs a lot, it really tired you out. The jumping lunges were the most difficult since you have to touch your back knee to the floor & then jump to the other side for the next lunge. The sit-ups weren’t too bad since I like ab workouts. Afterwards, I did 60 GHD Sit-Ups & 60 GHD Hip Extensions. I then practiced my double-unders (jump rope) & was able to do 7 in a row (w/ a single jump in between). They are difficult to get the hang of since you’re exerting more energy for the double jumps. I also practiced my kipping motion w/ & w/o the bands. I can do it w/o the band, but I can’t pull myself up. I did 3 kipping pull-ups w/ the blue band. I also did 15 non-kipping pull-ups w/ the blue band. I will keep practicing.
Workout – My shoulders & abs are sore today from yesterday’s workout. It was our day to work on anything. We can do a previous WOD or make up one. Or we can just practice things we need work on. So another girl (Carolina) & I asked the trainer (Pat) to make up a WOD for us today that isn’t arm intensive. Once we warmed up, we were all set to do the WOD.
WOD –21-19-15-12-9 for time – Box Jumps (18”), Jumping Lunges, Sit-Ups (using ab mat). My Results: 11:03 minutes.
It wasn’t too difficult to do, but the first few sets were really long & since you’re using your legs a lot, it really tired you out. The jumping lunges were the most difficult since you have to touch your back knee to the floor & then jump to the other side for the next lunge. The sit-ups weren’t too bad since I like ab workouts. Afterwards, I did 60 GHD Sit-Ups & 60 GHD Hip Extensions. I then practiced my double-unders (jump rope) & was able to do 7 in a row (w/ a single jump in between). They are difficult to get the hang of since you’re exerting more energy for the double jumps. I also practiced my kipping motion w/ & w/o the bands. I can do it w/o the band, but I can’t pull myself up. I did 3 kipping pull-ups w/ the blue band. I also did 15 non-kipping pull-ups w/ the blue band. I will keep practicing.
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