Monday, 10.01.12

Since this is the beginning of a new quarter, I am resetting the weight on all of my lifts

Box Squat
45x5
125x4
135x3
155x2
165x1
175x1
145x5, 5, 5

Shoulder Press
35x5
55x4
60x3
65x2
70x1
55x5,5,5

Metcon
6:00

8 KB @53#
8 push ups hand release
8 bounding broad jumps

5 Rounds +8 kb + 8 push ups + 5 jumps

Wednesday, 3.21.12

Warm-up

I warmed up with some handstand hold practice.  I got some helpful pointers from Nick, a gymnast who used to coach gymnastics.

Some things I focused on were: 1.) not only point my toes, but actually try to pull and reach upwards through my toes 2.) Tighten my core.  Now this one should be a given and I've always thought that I was tightening my core.  This time however, I was transferring that hollow-body positioning that I practice on the floor, to my handstand position.  This meant I was pulling my belly-button in as far as I could and really focusing on tightening EVERYTHING. 3.) Looking forward

Thanks Nick!


SWAT Training

Jenna and I partnered up for some friendly competition against the Fairfield SWAT team.  The workout was:

800m Run
150 push-ups
150 sit-ups
150 squats
800m Run
*On the minute - 2 Pull-ups*

Partners start with 800m run.  Begin 150 push-ups as soon as the last partner completes the 800m. Partners collectively perform the 150 push-ups, sit-ups, and squats.  Both partners must stop and complete 2 pull-ups on the minute, every minute.  When all 3 sets of 150 reps have been completed, both partners must run the final 800m.  The clock doesn't stop until the last partner completes the run.

Our time: 22:25  Jenna and I came in 2nd place!! Jenna actually came in at 22:04 but I was behind so our final time was 22:25.  The 1st place team was 21:5? so we weren't too far behind!

Our strategy: We started off alternating 10 reps each of push-ups.  My last set of 10, I stopped at 5 and Jenna finished.  Then we alternated doing 15 sit-ups.  Finished alternating 25 squats.  At the end, I finished off Jenna's set of squats (I can't remember how many).

Wednesday, 01.04.12

I was worried about my back after pulling it yesterday but I woke up this morning and it felt OK so I went ahead and worked out. 

Skill: Rope Climb

I had two climbs to the very top.  In the past I've only gone up to the black tape (15 feet I think?) but as long as I didn't look down, I was able to go all the way to the top.  Note to self - wear long socks next time.  Even though I had long pants on, I still got a mean rope burn on the front of my ankle.  It's not even shaped like anything cool.

Metcon: 

"Cindy"

5 pull-ups

10 push-ups

15 squats

I had 12 rounds + 5 pull-ups + 6 push-ups Rx which was a PR

I feel like I'm getting better with my pull-ups.  Usually I am fatigued to the point where I'm only able to do one at time after a few rounds.  This time I was able to string all 5 for several rounds and towards the end I was consistently stringing 3 and then 2, which is a big improvement for me! 

I found that I tend to control my descent with negatives on the way down, rather than just let momentum pull me down.  This time I let myself drop down more and was able to get a better kip at the bottom.  I was also surprised that I didn't have any tears in my hands after doing 65 pull-ups. 

Push-ups killed me.  I did them all hand-release and that was definitely the hardest part of the workout for me.

Squats were fine.

Tonight I played soccer and the Cougars were victorious 3-2. We are currently in 2nd place.  We were tied 2-2 in the second half and in the last 40 seconds, we scored a goal for the win! It was super fun, but tonight my back is killing me!  I made it through the workout this morning no problem, but playing soccer was not a good thing for my back.  

Saturday, 12.17.11 Capoot Fitness Challenge

1st Annual Capoot Fitness Challenge at CrossFit Solano

Today I competed in my first CrossFit competition which was a perfect first event because it was more for the challenge rather than the competition.  It was a fundraiser held at CrossFit Solano to honor Officer Capoot who was killed in the line of duty last month.  It was a great event with a huge turnout, and all of us were united for an honorable cause.

These were all partner workouts so Erica and I partnered up.
The Workouts:

WOD #1:
3:00 max reps of:
Pull-ups

3:00 max reps of:
Hand Release Push-ups

3:00 max reps of:
Air Squats

Each partner would take turns, swapping out when the other was fatigued.  I was most worried about the pull-ups but was pleased with the adrenaline rush I got which helped push me through, even though at the end Erica and I were only busting out one at a time!  I think we ended up with 89 total.

Our total for the whole WOD was 292

WOD #2:
19 Min. AMRAP
"497"
This was officer Capoot's badge number - 497

4 Jerks
9 Deadlifts
7 Front Squats
@95#

One partner lifted while the other partner ran 497 meters.  Partners would swap each time one came in from the run.

This one was super tough.  95 # was heavy and Erica and I almost scaled down, but I'm SO glad we stuck with it and went RX!  We had 8 rounds.

WOD #3:
This was the floater WOD, meaning we didn't know what it was until that day.

5 Min Max Rep basketball baskets from behind free throw line.
On the minute for 5 minutes:
Both partners and to do 8 burpees each and then only one would shoot max baskets for the remaining minute.

I haven't shot a basketball in years, and it showed!  I had 6 baskets, which was actually one over the goal Erica and I had set of 5 baskets :)