October 28, Friday
Workout – Another AMRAP today. I was thinking I probably shouldn’t have done Monday’s WOD last night because I did box jumps as well, but that’s ok, I think my body can handle it.
WOD – 15 minute AMRAP – 9 Deadlift (155/105 85), 12 V-Ups, 15 Box Jumps (24”/20”). My Results: 7 sets + 7 deadlifts.
I was aiming to do 95lb deadlift, but then the trianer told me I should do 50% of my max (125lb), which is 62.5lb, but I thought that was too little weight, so we settled on 85lb. The deadlifts were making my left knee feel a bit funny & not in a good way, so I was really careful w/ them. The v-ups weren’t too bad when you do only 12 of them at a time, & the box jumps are still one of my strong points. I was proud to do a little over 7 sets. We finished w/ 2 minute Hollow Holds, which hurts like a mofo. I was able to do 1 minute straight & the rest in 10 seconds spurts. Oh how it makes my neck strain.
Showing posts with label v-ups. Show all posts
Showing posts with label v-ups. Show all posts
Monday, October 31, 2011
Wednesday, October 12, 2011
Crossfit Day 63, Nutrition Challenge Day 2
Workout – I was able to make some food for the week last night, so I don’t need to survive on just salad. I made pork chops w/ apples, pomelo balasamic dressing & pomelo salad. I feel much more satisfied now w/ my lunch & I don’t feel overly hungry like I did yesterday. I hope I can continue this for the next 43 days!
WOD – 5 Rounds 15 V-ups, 10 Burpees for Time. My Results: 7:29 minutes.
We started w/ Back Squats 5-4-3-2-1 (aim for 1RM). I did them w/ DD & H. I ended up w/ 95-105-115-125-135lb. That’s my personal best thus far! I tried 145 w/ T spotting me, but my legs wouldn’t get up from the squat. Haha I’m still happy w/ the results. The WOD went ok. The V-ups going really difficult after awhile & the burpees plain stinks, but I got through it. I did 3x20 Reverse Hypers afterwards, along w/ 40 GHD Sit-ups for fun.
WOD – 5 Rounds 15 V-ups, 10 Burpees for Time. My Results: 7:29 minutes.
We started w/ Back Squats 5-4-3-2-1 (aim for 1RM). I did them w/ DD & H. I ended up w/ 95-105-115-125-135lb. That’s my personal best thus far! I tried 145 w/ T spotting me, but my legs wouldn’t get up from the squat. Haha I’m still happy w/ the results. The WOD went ok. The V-ups going really difficult after awhile & the burpees plain stinks, but I got through it. I did 3x20 Reverse Hypers afterwards, along w/ 40 GHD Sit-ups for fun.
Saturday, October 1, 2011
Crossfit Day 56
September 29, Thursday
Workout – D had been texting the whole morning on what we should do today. We wanted to do a run outside but then it started pouring outside, so our plans were thwarted. We asked the trainer to create a WOD for us.
WOD – 1000m Row, 80 Box Jumps (20”), 60 V-ups, 40 Jumping Lunges (2 for 1), 20HSPU Box Push-Ups for Time. My Results: 20:02 minutes.
I did the WOD w/ D & Mo. I hate rowing, but I still did them. 1000m took me 5:06 minutes. I was still the last to finish, of course. But, I was the 1st to finish the box jumps. Tiring as they are, I can do them pretty well. The v-ups were horrendous, but it’s a great ab workout. The jumping lunges were a total killer to my already sore thighs/quadriceps. 2 for 1 means we had to do a total of 80. Oh they felt like they took forever. And I had to modify the Hand Stand Push Ups yet again. Afterwards, I tried to practice double unders. I was actually about to do 3 in a row w/o an extra jump in between each one. It was hard but I can do it. I definitely want to practice more.
Workout – D had been texting the whole morning on what we should do today. We wanted to do a run outside but then it started pouring outside, so our plans were thwarted. We asked the trainer to create a WOD for us.
WOD – 1000m Row, 80 Box Jumps (20”), 60 V-ups, 40 Jumping Lunges (2 for 1), 20
I did the WOD w/ D & Mo. I hate rowing, but I still did them. 1000m took me 5:06 minutes. I was still the last to finish, of course. But, I was the 1st to finish the box jumps. Tiring as they are, I can do them pretty well. The v-ups were horrendous, but it’s a great ab workout. The jumping lunges were a total killer to my already sore thighs/quadriceps. 2 for 1 means we had to do a total of 80. Oh they felt like they took forever. And I had to modify the Hand Stand Push Ups yet again. Afterwards, I tried to practice double unders. I was actually about to do 3 in a row w/o an extra jump in between each one. It was hard but I can do it. I definitely want to practice more.
Wednesday, September 7, 2011
Crossfit Day 40
September 6, Tuesday
Workout – I feel like a lard @ss after eating so much in Canada. I’m hoping I can do the WOD for today. It’s also been raining since Monday so I’m scared the roads will be flooded again so I’ll take the long way there.
WOD – 3 Rounds 500m Row, 40 Push-Ups, 30 V-Ups, 20 Ring Dips, 10 Toes to Bar for Time. My Results: 29:19 minutes.
I came in 15 minutes late due to the rain & people can’t seem to drive when it’s raining. It’s so frustrating. I hate hate hate being late. And of course, T had to see me late for the 3rd time. I had to skip the back squats that everyone did before the WOD. So there were 13 people today & only 6 rowing machines. They did 3 groups. I was in group 3 which was ONLY ME! *sigh* That’s what I get for getting there late. I had to wait 5:30 minutes before I started rowing. *double sigh* It wasn’t too bad because when Round 2 came around, a lot of the people had to wait for others to finish rowing, while I had no wait at all. I continued through the WOD & I caught up to some of the people in the 1st group. I actually finished faster than a lot of the girls, so that felt pretty good.
I did my Back Squat after the WOD. We had to do 8-8-8-8 starting @ 70% of 1RM. I did 45-55-65-75lb. 8 repetitions gets pretty tough so I was glad I did the weight that I did. My 1RM is 105lb, so 70% is just about 75lb. There’s a new machine at CF called the Reverse Hyper. I had A (another trainer) show me how to use it. It was pretty tough even w/o any weight on it & it’s not something that’s made for a small woman, but it was cool trying it out. It stretches your back & works your glutes.
Workout – I feel like a lard @ss after eating so much in Canada. I’m hoping I can do the WOD for today. It’s also been raining since Monday so I’m scared the roads will be flooded again so I’ll take the long way there.
WOD – 3 Rounds 500m Row, 40 Push-Ups, 30 V-Ups, 20 Ring Dips, 10 Toes to Bar for Time. My Results: 29:19 minutes.
I came in 15 minutes late due to the rain & people can’t seem to drive when it’s raining. It’s so frustrating. I hate hate hate being late. And of course, T had to see me late for the 3rd time. I had to skip the back squats that everyone did before the WOD. So there were 13 people today & only 6 rowing machines. They did 3 groups. I was in group 3 which was ONLY ME! *sigh* That’s what I get for getting there late. I had to wait 5:30 minutes before I started rowing. *double sigh* It wasn’t too bad because when Round 2 came around, a lot of the people had to wait for others to finish rowing, while I had no wait at all. I continued through the WOD & I caught up to some of the people in the 1st group. I actually finished faster than a lot of the girls, so that felt pretty good.
I did my Back Squat after the WOD. We had to do 8-8-8-8 starting @ 70% of 1RM. I did 45-55-65-75lb. 8 repetitions gets pretty tough so I was glad I did the weight that I did. My 1RM is 105lb, so 70% is just about 75lb. There’s a new machine at CF called the Reverse Hyper. I had A (another trainer) show me how to use it. It was pretty tough even w/o any weight on it & it’s not something that’s made for a small woman, but it was cool trying it out. It stretches your back & works your glutes.
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.
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