Friday, January 30, 2009
15 pass thrus
10 Overhead squats
75 jump rope
50- 2 hand swings- 35lb
50- jumping pullups
50- med ball cleans- 20 lb
50- snatch each arm, 25 lb (I didn't switch arms until I was done with the first one. Apparently I could have, but I guess I just like making things more difficult.)
50- ball slams-16 lb
50- ring rows- I did 3 straight leg and couldn't go any further, so the rest were table top
250- jump rope
Thursday, January 29, 2009
Band walk (who misses the old gym with its shorter distance for the band walk? I certainly do)
Alligator (still gotta work on that one)
2 warmup sets, then 5x3- 65/80/90/105/115x2- I grazed my chin/face on the last try and I think that just threw me off. I gave it two more tries, but wasn't able to get the bar up. I was still pretty happy.
Pullups- 1 dead hang, 4 negatives/1 dead hang, 4 negatives/1 dead hang, 4 negatives/8 kipping
Run 2 laps
DB deadlift- 20lb
DB Push Press- 20lb
run 2 laps
Wednesday, January 28, 2009
Tuesday, January 27, 2009
Thanks for courtney for the link. Pretty funny. Interesting concept. Hey, I should sell it to 24 hr fitness. Think of all the jobs it would provide for people to be the "weight."
Windmills- 5, 20 lb
1 arm overhead squat- 5, 20 lb
75 jump ropes
Snatch- 5, 25lb
Tgu- 1 each side (didn't get through much skill because I was late)
2-hand swings- 35 lb
5 meter sprints
We did six rounds staying at the same station. It was different, but I liked this new version. Although, the sprints at the end was very hard. Thanks to Tina for putting herself through a couple of sets of sprints with me to push me.
3x- 20 lb kb
10- goblet squats
2 warmup sets of 5, then 5 sets of 3- 65/85/95/105/120
I had a PR on the front squat which is exciting for me. Katie told me that I had good form and good depth, which is exciting for me.
50 thrusters- 33lb
I'm not exactly sure what my previous time was. I'll have to go back and research it, but I know for sure it was over 10 minutes. So i'm happy with taking at least a minute off my time.
Med ball passes- 10 lb with Katie
Pullups- 2 dead hang in a row, then 3 negatives/2 dead hang, then 5 kipping/8 kipping
1 legged squat- tried pistol, but fell over, then squat to box all three rounds
Box jump- 100; 20 in box, 2 rounds, step up step down, 3 rounds jump up, step down
Ring Rows- 100
Walking Swings- 8 trips- 25lb
Med Ball Situp- 100- 12 lb
Run around building x2
Later in the day I helped with the 530 class. Cristina had a brilliant idea to try and deadlift me. She was able to do it. It was hilarious. Then, I tried to deadlift her and was able to do it x3. I guess we have a new workout on our hands. I guess next part will be clean and press roommate x3. That will be something to work up to.
Thursday, January 22, 2009
5 Windmills- 20
5 overhead squat with kettlebell- 20
Farmers walk- 35
Push Press 5x5- 65/75/85/100/110 x4
Cross chop to halo- 10
How many rounds in 15 mins?
5- L 1 arm swing
5- R 1 arm wing
5- L arm snatch
5- R arm snatch
12 rounds with 25lb kb
Once again the pushups were my demise.
Wednesday, January 21, 2009
around the body-10
goblet squat- 10
Set A- 4 times
12 Deadlift- 75/95/115/115
Row 250- averaged under 1:45 for 3, then mid 1:50's
My legs were burning at the end of this.
Set B- 4 rounds
10 Wall Ball- 14
10 Knees to elbows
10 leg curls
I officially suck at the power wheel. I guess that is just an area I need to improve on.
Good workout tonight. I think I might try and go running tomorrow. We will see how that goes.
Tuesday, January 20, 2009
Monday, January 19, 2009
Goblet Squat- 10 (25 lb)
2 hand swing- 15 (25 lb)
2 warmup sets then 5 sets of 5 of front squat
Today it felt good squatting. I was on Amanda's bar and that girl is getting so strong. I had to keep up with her. I just feel like my squatting is so much better and I think it partly related to that kettlebell certification.
7- med ball cleans- 16lb
7- ring rows- I did 2 rounds with legs out straight, so hard.
Sunday, January 18, 2009
Med ball around the building-12 lb with courtney
Pullups- 5/8/7/ switched to ring pullups because my hands hurt so much from yesterday, 7/7
Running, 1 minute at each station
Ball Slam- 16 lb
Box Jump- 24in box, step ups
Db thrusters- 20lb
So I helped coach during the 1st three classes on Saturday, which means I watched people be subjected to this intense workout. Let's just say when it was my turn up to bat I thought I was going to throw up, and I'm being serious. I went out too hard the first round, and then on the 3rd and 4th round I thought I was going to throw up. Luckily I took some deep breaths and got past it. As much as I don't like this workout, it is very good mental conditioning for Fight Gone Bad. It is amazing what your body can do and your brain thinks it can't do. I think I laid on the floor for 10 minutes. This is also another reason why I am not going to work out 6 days in a row.
I would have gone home and taken a nap, but unfortunately I had plans. This resulted in me being very sleepy during the fight. Yes, I went to bed at 1030 last night, which is super early for me, but I needed. I'm feeling refreshed today and it is absolutely beautiful. I thought about running, but I need to truly have a rest day.
I got to try out the rope. I didn't get very far on the the regular rope, so I moved the knotted rope. I was able to actually make it to the top. So my little circuit was dumbell hang squat clean, climb rope, then transverse the bars. I did all three for 3 sets, and then just a 4th set of the db hang squat clean. My hands were pretty shot after all of that grip work.
DB hang squat clean x5- 20/25/30/35
Friday fun day was great...
Thursday, January 15, 2009
15 pass thrus
10 overhead squats
2 warmup sets then
push press x5- 65/75/85/95/105
cross chop to halo x5 each side
I was pretty excited to being push pressing today. This is my favorite olympic lift that we do. I was actually able to press 105 x5, the last two were pretty weak, but I still made it. It was great.
3 rounds for time
run 2 laps
12 dumbell push press- 20lb
10 knees to elbows
med ball carry length of gym and back- 40 lb ball
The workout was nice. Easier than yesterday, so it was nice for recovering from yesterday.
Then for the row/ball slam workout. Unfortunately, I had to go by myself because we were odd numbered, which is fine, I don't mind. Luckily I was next to Katie, so I was able to pace myself with her. It was tough. The last three minutes always feel like forever. I ended with 120 ball slams and 69 calories, not too shabby. And then catching my breath on the floor for five minutes.
Saturday was the first workout at the new gym. It was an awesome and crazy partner workout. It was tough, lots of movement. Bear crawls, jumps, and sprints, plus some other stuff. Great workout though.
Sunday was my day off.
Updates on the rest of the weeks workouts.
Monday, January 12, 2009
Thursday, January 8, 2009
Wednesday, January 7, 2009
Kb stuff- 25lb, heavy
Pull up- 2 dead hang first round, then 1 at the beginning of the next rounds. I then did kipping negatives to work towards my goal
5 windmills- 20lb/25lb/25lb
Single leg deadlift- 20lb/25lb/25lb/25lb
I went to the grocery store today and bought a bunch of fruits and vegetables. The goal is to not eat out this week and make my meals. I made a chicken stir fry and just some grilled chicken for salads. Whenever I have food at home, then I am more likely to eat better. So i guess this is baby step #1.
Time to get physical...
Tuesday, January 6, 2009
lots of animal exercises- bear, crab, frog, inchworm
5 1 arm kb clean and press- 12kg/16kg/20kg/20kg/24kg x4 each arm
5 racked kb lunges each leg- 20lb/25lb/16kg
8 ring rows
So that last round of clean and press I just wanted to see if I could do the 24k x1. I suprised myself and was able to do 4 on each arm. I could feel that the 5th one would have probably resulted in a kettlebell crashing onto my head. Probably not a good thing.
Db thrusters- 20lbs
Pushups- full pushups
There is a point during the 1st group of thrusters that I thought this workout wasn't going to end. I made it through the entire workout without putting the dumbells during each section, which was a goal I set beforehand. Again the pushups was my demise. I could only do 5 at a time the first set, and then after that it was sets of 2 or 3. That definitely was my demise again.
At the end of it I felt great. Definitely on the upswing.
So today is Megan's birthday and Cristina, Trevor, and myself went out to dinner at Jake's. I had the Flat Iron steak and it was absolutely delicious. Of course we had to have dessert. I sort of earned right? I did press 24kg overhead? I guess this must be why I can't lose the weight.
I had the peppermint chocolate cheesecake. It was very rich, and I wasn't able to finish all of it, which is probably okay. It was delicious.Cristina had the warm chocolate cake with chocolate drizzle. It was also very delicious.
Megan's birthday cake. It was a flour free dense chocolate cake. IT was also very delicious. All in all a great day! Happy Birthday Megan!
Saturday's workout was great. I love the partner workouts. They are so hard, but at least you get little breaks while it is going. Cristina and I were paired up and we rocked it. We seem to really push each other when we are paired up.
The warmup was fun. I always love doing the ladder drills. Love that fancy footwork.
Here is the grueling partner workout. The row was tough to start off with. We broke it up into three 250 sections each. The rest was the ladder. The ring hold at the end was very hard for me.
Saturday, January 3, 2009
I only got through 3 rounds. This was where how compromised I was really showed up. You are only supposed to rest 1 min between rounds, and I'm pretty sure I took at least 3 minutes after that first round because I was fighting back the need to vomit. I was rowing at about a 1:45-150 average, so I was instructed by Nathan to slow down. I did somewhat, but for some reason I have this pacing issue. The next two rounds felt better.
So a bad way to start the New Year, but I guess that means it can only get better, right?
(Every client at Recreate was supposed to send a list of resolutions to Nate and Tina so they can keep a log. Some of mine were meant to be a joke, kind of. But once I really thought about them I should probably actually keep them).
1. Drink Less- I'll be honest. I like going out and getting drinks with friends. Especially in the last few months with the holidays and all I feel I have had my fair share of drinks. The reason I would like to drink less is because it is less calories, which will help in trying to lose weight.
2. Lose weight- I'm getting body measurements done tomorrow. I would like to lose 10 lbs and keep it off. This alone will be difficult for me, but I think I can do it, especially with my support.
3. Deadlift 1.5 times my bodyweight by June- This will be even more likely to be attainable if I lose those 10 pounds.
4. 25 kipping pullups by April- I'm at 19 and so 6 does not seem like much, but I know it is going to be very hard to get there. I have to work on adjusting my grip while doing my pullups.
5. 5 dead hang pullups by June- I have done 1 so far.
6. Sub 7:00 Fran- I did 7:30 last time.
7. 3-5 dips by June- I can do a few dips, but they are half dips. I'm going to have to break away from the band.
8. 500m row 1:45- I did 1:46.8 not too long ago. At the end of it I thought I was going to die, so taking off almost 2 more seconds is going to be very difficult.
9. Running- So I suck at running. And sometimes it is good to try and improve on those things which we are not good at. I am going to participate in a 5k four times this year, quarterly is the idea. Shamrock run is the first one.
10. Fight Gone Bad, 275- We will see how this one goes.
So those are my goals. The losing weight goal I know is very extensive and involves watching my diet. I'm going to start writing down what I eat, maybe even eventually putting it here on the website. I will do some calorie restriction, once I get an idea of where I stand in my calorie intake at this point. Cutting down on the alcohol will also help this, as well as making more meals from home.
So these are my goals for the first half of 2009.
Time to get physical....
In 2008, I was fed up with not being able to maintain a workout regimen at my regular 24 hour fitness gym. I hired a trainer in Jan/Feb to help me get in better shape for my trip to Hawaii. It worked somewhat with crazh dieting, but then once I returned home I wasn't able to keep it going. This whole night shift schedule made it difficult. What to do, what do do. Then, I was introduced to this new gym called Recreate Fitness in the beginning of the year. I was very intimidated by it because these people were doing pullups, ring holds, handstands, and other crazy stuff. After awhile I gave into the pressure and actually gave the gym a try in April with my friend Cristina. I fell in love after day 1, even though it was super hard. The workouts reminded me of being an athlete in high school. The workouts were different everyday, which was also great for me (I get bored easily). Soon I was hooked on this crazy crossfit workout, and couldn't get enough.
Fast forward to the end of 2008 and I am pretty impressed with the strength and skills that I have gained. I could barely do a few pullups with the thickest band at the gym, and now I can do 19 kipping pullups. Deadlifting 130 lbs was the toughest thing, and my most recent max was 205. One of the happiest days for me was when I was able to do an actual benchmark workout prescribed. Also, I went through two days of training to become Crossfit certified, and well as a day and a half seminar for my Kettlebell certification.
All in all, I'm pretty happy. The only thing I would change is having done some body measurements (inches, weight, bodyfat) so that I would have a baseline to see how my body changed. Although I'm pretty sure I haven't lost any weight, and that is mainly because my diet could be better. This year is going to be different. I want a baseline to have an idea. I am going to get measured tomorrow, and know where I stand and then I will create some goals off of that.
So 2008 was great, and 2009 will be the year to shine (I know cheesy).
I'm going to include my resolutions in the next blog, as I am still tweaking them.
Thought I would include some pictures from the gym being as this is my fitness blog.
This picture was in the first few weeks of going to Recreate. I put it on because I am using the 15lb kettlebell. I can't remember the last time I used that.Cristina and I doing med ball around the block. It is not a good picture, but I think it represents how out of shape I was.
Time to get physical...