this was done on thursday:
Puppies:
"Barbie"
Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
rest 3 minutes between rounds.
made it most of the way through, switched to knee pushups in round 3 and 15 squats in round three to alleviate heavy clicking in the knee.
last two day i've been ill. this week has been a total crossFit bust. hoping to do something really light on sunday with the huge head cold going on.
want to start traking the diet as of tm too.
Saturday, December 29, 2007
Wednesday, December 26, 2007
Lazy!
Holidays = lazy paige. i've missed an entire 3 day cycle for CF. that sucks. But now, this year, Christmas feels like my new year, so new habits! CF has been an incredible edition to my life and i want to continue to focus on that, and on getting the right equipment for that. I also want to really go after my diet, it has been completely unacceptable the entire time i've been at best buy, i did a better job working at jiffy lube, which is sad i think. so to that end i'm going to start keeping track of what i eat, probably just on paper for now, but it may migrate onto another blog. anyhow, crossfit total is up for today, so i'll probably do a simple fit once i get the bar up, since i have no real weights.
Thursday, December 20, 2007
Thursday 071220
Run or Row 5K
Post time to comments.
Actual:
25 minutes of lame trainer biking. watched tv while i did it, i know not the way to go. holiday season is killing me at work, making working out one heck of a thing to do, friday + rest day should be pretty sweet.
Post time to comments.
Actual:
25 minutes of lame trainer biking. watched tv while i did it, i know not the way to go. holiday season is killing me at work, making working out one heck of a thing to do, friday + rest day should be pretty sweet.
Wednesday, December 19, 2007
Wednesday 071219
"Badger"
Buttercups:
Complete three rounds for time of:
PVC-20 pound Squat clean, 15 reps
15 Pull-ups (Jumping, assisted, or beginner okay)
Run 400 meters
Actual:
still not working for time yet just trying to make it through and start to really understand the lifts, ok more just to learn the lifts in general. i can't wait till i don't have to look up the lifts every other day or more. anyhow...
did first round with squat cleans and half the next then switched to regular squats to work more on form since things were mostly just getting messy and could have promoted injury. Subed curls for pullups (christmas is coming soon, hope there is a pull up bar under the tree!) and added 15x PT situps per round. Subed 3minute biking for the 400m, biking might have to be it for the winter, but we'll see, perhaps outdoor running will be a rest day thing? maybe later though. Still going to work on getting sam to do the running program with me. also, i wimped out on the last round of biking and cut it off at 2:15, so despite stronger muscles cardio is still the suck, all in good time!
Buttercups:
Complete three rounds for time of:
PVC-20 pound Squat clean, 15 reps
15 Pull-ups (Jumping, assisted, or beginner okay)
Run 400 meters
Actual:
still not working for time yet just trying to make it through and start to really understand the lifts, ok more just to learn the lifts in general. i can't wait till i don't have to look up the lifts every other day or more. anyhow...
did first round with squat cleans and half the next then switched to regular squats to work more on form since things were mostly just getting messy and could have promoted injury. Subed curls for pullups (christmas is coming soon, hope there is a pull up bar under the tree!) and added 15x PT situps per round. Subed 3minute biking for the 400m, biking might have to be it for the winter, but we'll see, perhaps outdoor running will be a rest day thing? maybe later though. Still going to work on getting sam to do the running program with me. also, i wimped out on the last round of biking and cut it off at 2:15, so despite stronger muscles cardio is still the suck, all in good time!
Tuesday, December 18, 2007
Tuesday 071218
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Actual:
butter cups was weight appropriate, i just went with the bar i have (i think it's 15#) did the full sets of reps for thrusters. for pullups, since i still don't have a bar, i did some sort of bent over row thing, also with the bar, just out in the open, it was probably worse for my back than good for me though, need to get that bar thing remedied.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Actual:
butter cups was weight appropriate, i just went with the bar i have (i think it's 15#) did the full sets of reps for thrusters. for pullups, since i still don't have a bar, i did some sort of bent over row thing, also with the bar, just out in the open, it was probably worse for my back than good for me though, need to get that bar thing remedied.
Sunday, December 16, 2007
Sunday 071216
Big Dawgs:
as Rx'd
Pack:
250 M Walking Lunges
Puppies:
150 M Walking Lunges
Buttercups:
75 M Walking Lunges
Actual:
wimped out of 1x5 pullups yesterday since the pullup bar is broken and i'm lazy. Today though i did Walking lunges upstairs kinda in sets of 5 for a total of 75, holy cow will this hurt tm, i can barely stand up at this point.
as Rx'd
Pack:
250 M Walking Lunges
Puppies:
150 M Walking Lunges
Buttercups:
75 M Walking Lunges
Actual:
wimped out of 1x5 pullups yesterday since the pullup bar is broken and i'm lazy. Today though i did Walking lunges upstairs kinda in sets of 5 for a total of 75, holy cow will this hurt tm, i can barely stand up at this point.
Friday, December 14, 2007
Friday 071214
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Actual:
did the whole thing as RXed with 10's on the curved bar! Woot! Definatly felt the burn by the last sets. Major shoulder fun. Defiantly still trying to figure out the whole push jerk thing, but having the weight on the bar really helped get the feeling for dropping into the weight to push.
Yesterday i enjoyed my rest day and got to play in the snow with sam for about a half an hour or more, just trudging around playing and enjoying starting to be strong again. woot for doing crossfit so i have the energy for the rest of my life!
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Actual:
did the whole thing as RXed with 10's on the curved bar! Woot! Definatly felt the burn by the last sets. Major shoulder fun. Defiantly still trying to figure out the whole push jerk thing, but having the weight on the bar really helped get the feeling for dropping into the weight to push.
Yesterday i enjoyed my rest day and got to play in the snow with sam for about a half an hour or more, just trudging around playing and enjoying starting to be strong again. woot for doing crossfit so i have the energy for the rest of my life!
Wednesday, December 12, 2007
Wednesday 071212
Back Squat 5-3-3-3-1-1-1-1-1 reps
Post loads to comments.
actual:
did 5 adn the threes with the old pull up bar, focused on positioning. put the 10's on the bent bar and did the ones. finaly figured out i needed to acutally engange my but and my quads to get things to feel right on the last rep, so i did one more. i'm happy i got this done despite waiting till 10pm to start. only took about 5 minutes. i'm exctied about things though, really starting to feel, and look more muscely again. Bought a CF Journal today, seems really inspiring, need too make budget for a subscription next month!
Post loads to comments.
actual:
did 5 adn the threes with the old pull up bar, focused on positioning. put the 10's on the bent bar and did the ones. finaly figured out i needed to acutally engange my but and my quads to get things to feel right on the last rep, so i did one more. i'm happy i got this done despite waiting till 10pm to start. only took about 5 minutes. i'm exctied about things though, really starting to feel, and look more muscely again. Bought a CF Journal today, seems really inspiring, need too make budget for a subscription next month!
Tuesday, December 11, 2007
"Angie"
Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner Pull ups or 30 Jumping Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)
Actual:
20 Push Ups
20 situps, 20 PT crunches (had to limit the down on the real situps to prevent hip "click" so i thew in the PT crunches to hit that part of the abs)
20 squats, had to stop there with knee clicking, seemed to not click when i was in Perfect form.
For time:
20 Pull-ups or 25 Beginner Pull ups or 30 Jumping Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)
Actual:
20 Push Ups
20 situps, 20 PT crunches (had to limit the down on the real situps to prevent hip "click" so i thew in the PT crunches to hit that part of the abs)
20 squats, had to stop there with knee clicking, seemed to not click when i was in Perfect form.
Monday, December 10, 2007
Monday 071210
Push Jerk 3-3-3-3-3-3-3 reps
Post loads to comments.
Actual:
full reps/sets working on learning the movement. had two 10's and the bar which must be 15, so 35 all the way through. didn't do anything yesterday cause i suck, but i'll live. hoping to get two set of 3 in a row in the next two evolutions. need to do some back pt in the morning and at night with some pushups maybe if it's not an arms day, maybe pushups at night only? also want to start looking more seriously at that running program sam sent me, though that may wait till after the holiday so i have real time to devote to it.
Post loads to comments.
Actual:
full reps/sets working on learning the movement. had two 10's and the bar which must be 15, so 35 all the way through. didn't do anything yesterday cause i suck, but i'll live. hoping to get two set of 3 in a row in the next two evolutions. need to do some back pt in the morning and at night with some pushups maybe if it's not an arms day, maybe pushups at night only? also want to start looking more seriously at that running program sam sent me, though that may wait till after the holiday so i have real time to devote to it.
Sunday, December 9, 2007
Saturday 071208
Deadlift 3-3-3-3-3 reps.
Post loads to comments.
Actual:
Wimped out on friday, was at work all day then the movies so i either need to get up earlier and get it done or be willing to stay up later. For this workout on saturday instead i spent 7 hrs out in the cold working on the car. I did enough to feel exhausted for the rest of the day and to really feel it in my back. It's not quite a crossfit replacement, but it's not nothing easier. Today (suday) is a rest day but i hope to get in at least part of "Lynne" from friday.
Post loads to comments.
Actual:
Wimped out on friday, was at work all day then the movies so i either need to get up earlier and get it done or be willing to stay up later. For this workout on saturday instead i spent 7 hrs out in the cold working on the car. I did enough to feel exhausted for the rest of the day and to really feel it in my back. It's not quite a crossfit replacement, but it's not nothing easier. Today (suday) is a rest day but i hope to get in at least part of "Lynne" from friday.
Thursday, December 6, 2007
Thursday 071206
Buttercups:
Three rounds for time of:
Run 200 meters
PVC-15 pound Sumo deadlift high-pull, 15 reps
PVC-15 pound Thruster, 15 reps
Actual:
Subed for the runing again, did 2:30 on the bike at a fair tempo. Tweaked the knee today getting out of the couch :-( so thought i shouldn't risk it with the rest of the workout being legs. for the SDHP i did the bar i have (15lbs i think)15-10-5 and the same for Thrusters.
Three rounds for time of:
Run 200 meters
PVC-15 pound Sumo deadlift high-pull, 15 reps
PVC-15 pound Thruster, 15 reps
Actual:
Subed for the runing again, did 2:30 on the bike at a fair tempo. Tweaked the knee today getting out of the couch :-( so thought i shouldn't risk it with the rest of the workout being legs. for the SDHP i did the bar i have (15lbs i think)15-10-5 and the same for Thrusters.
Tuesday, December 4, 2007
Tuesday 071204
Front Squat 5-5-5-5-5 reps
Post loads to comments.
Actual:
Sam did this one with me again. I made it all the way through the sets with just body weight. Squats i intend to be really slow and deliberate about for a very very long time. Sam emailed me a running program from a friend of hers who had knee surgery so i may see how that will fit in with things. also amping up to try the whole winter biking thing, at least to be able to get down to catch the bus. time to be hardcore.
Post loads to comments.
Actual:
Sam did this one with me again. I made it all the way through the sets with just body weight. Squats i intend to be really slow and deliberate about for a very very long time. Sam emailed me a running program from a friend of hers who had knee surgery so i may see how that will fit in with things. also amping up to try the whole winter biking thing, at least to be able to get down to catch the bus. time to be hardcore.
Monday, December 3, 2007
Monday 071203
"Michael"
Buttercups:
Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups
Actual:
Subbed biking 5 minutes on the trainer for each 400m as it was snowing and ice like crazy. Did Back Extensions just standing, situps the PT way. This should be a fantastic workout for me, we'll have to see how it pans out tm.
Buttercups:
Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups
Actual:
Subbed biking 5 minutes on the trainer for each 400m as it was snowing and ice like crazy. Did Back Extensions just standing, situps the PT way. This should be a fantastic workout for me, we'll have to see how it pans out tm.
Sunday, December 2, 2007
Sunday 071202
Buttercups:
3 minutes of Double unders
3 minutes of pvc-15 lb Clean and Push jerk
2 minutes of Double unders
2 minutes of pvc-15 lb Clean and Push jerk
1 minute of Double unders
1 minute of pvc-15 lb Clean and Push jerk
Actual:
4 minutes of failing to jump rope in the basement. Skipped clean and jerks. going to try to get in 10x3 body squats throughout the night. Also did some PT sit ups (10x2) and other pt stuff. stomach still sore from death by push up, clearly abs along with the knee are my weakest areas. I'm hoping for some sort of short running and arms work tm.
3 minutes of Double unders
3 minutes of pvc-15 lb Clean and Push jerk
2 minutes of Double unders
2 minutes of pvc-15 lb Clean and Push jerk
1 minute of Double unders
1 minute of pvc-15 lb Clean and Push jerk
Actual:
4 minutes of failing to jump rope in the basement. Skipped clean and jerks. going to try to get in 10x3 body squats throughout the night. Also did some PT sit ups (10x2) and other pt stuff. stomach still sore from death by push up, clearly abs along with the knee are my weakest areas. I'm hoping for some sort of short running and arms work tm.
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