Rest does things...

10 ROUNDS


10 ONE-ARMED DUMBBELL POWER SNATCHES (25#)
10 PISTOLS (SWITCHING LEGS)
10 GHD SIT UPS

I've only been working out once a week. The last time being the hug a twinkie day. 

I programmed this myself. Inspired by the crazy regional wods posted. I'm quite proud that I didn't tap out. 100 reps of each is a lot. 

When I called time I still had gas in my tank. I think all the rest has been pretty good to me.

Oh, I forgot... I did 3 front squats every minute on the minute for 10 minutes at 95#s which is about 87% of my 1RM. I should retest both my 1RM for Front squat and Back squat cause it felt kinda light.

I definitely think I stronger.

I need to listen vewy vewy carefully

"Santiago"

Seven Five rounds for time of:

35/20 8 lbs dumbbell hang squat clean, 18 12 reps

18 12 Pull ups

135/95 55 lb Power cleans, 10 reps

10 Handstand Push ups on the box

I tapped out after 3 rounds of work. My back was sayin' No, No, No! I think the catalyst was cleaning from the ground. I should have hang cleaned the weight. The DBs were very light. 

I'm glad that I listened to my body. 

Rich and full

Three rounds for time of:

50 pound dumbbell Waiter walk, 100 meters, Right arm

30 GHD AB-Mat Sit ups

50 pound dumbbell Waiter walk, 100 meters, Left arm

30 Back Extensions  Good Mornings 28#s

Final time- 22:35

It didn't feel like 22mins. It felt like it went by fast. I didn't run with the DB over my head. 25#s was fuckin' heavy... and I was feeling it in my back, esp after the Good mornings. All I kept thinking about was not effing up my back. So I was careful and deliberate in all my movements. 

I'm going to stop asking

21-15-9 reps for time:

Dumbbell Thrusters (50/35#) 15# for me

Burpee Pull-ups

Lung burner. Pukie. Good god. This is like Fran on 'roids. Thrusters obviously suck balls, but then you add the Dumbbell element where you need soooo much core strength to stabilize and control the dumbbells. My left side is definitely my weaker side.

So WOD recap: Started out by doing 11 Thrusters then threw my DBs on the ground. The last 10 were wretched. The 21 burpee pull ups, while the plus side of them are that you can pace them slow, they completely zapped my energy. I had to kip so hard to get a legit pull up. Set 15 was the WORST! It was at this point I started to feel the burn in my stomach and chest up to my throat... I felt soooooo slow on the thrusters. I had to break up the 15 reps into sets of 5. Zeb had to remind me to breath; ya, I was pretty much holding my breath the entire I was thrusting, probably not a good idea. I realize I have to learn how to stabilize my core and not hold my breath while doing so. The 15 burpee PUs were kind of a blur. 

I was soooooo gassed at the start at the 9 set that it got me angry enough and motivated to just end this shit. Took 4 big ass breaths and just fuckin' hammered out the 9 thrusters with my eyes closed. 

The last 9 burpee PUs were fuckin' brutal. I had Zeb and Coach Zen countin' me down and cheerin' me on. I really wanted to take a break, but I kept moving, albeit slowly, but I was moving. I did 4. Then 2. Then the last 3 Zeb announced to the box I was on my last 3 and all I could hear was a cacophony of "Assassin this!" and "Assassin that!" and all I wanted to do was to puke. I made sure that the last 3 pull ups perfect, with chin well above the bar. Again I had to kip sooo violently since my arms were just fuckin' dead. 

I collapsed on the floor and did not move for about 15 mins. I was completely wrecked and useless. My body was a big throbbing heart beat. I had that post wod euphoria for about an hour and thirty minutes. 

I love that feeling. 

PS- I tore on my right hand. 

Schlep

Regional Workout 6

For time:

Row 20 calories

30 Burpees

45 pound Two-arm dumbbell ground-to-overhead, 40 reps

50 Toes to bar

100 foot Walking lunge with 45lb plate held overhead

150 foot Sprint

I figured the DB work and the K2B were going to kill me. I was right. 

I'm glad I made it to the box. I pretty much slept the weekend away. I took a nap at 3pmish and awoke around 6:15pm. I thought it was 6:15 in the morning. Whoops. I immediately through on my gym clothes and head out the door, not even washing the sleep out of my mouth. 

I finished the row and burpees at 5:30. The DB G2OH I broke up in sets of 5. I chose to do Power Snatch. I probably could have gone heavier. The T2B only lasted until about rep 15; from there I switched to K2E, but would intermittently do T2B if I could kip my body hard enough. This set took my the longest... Maybe 8 mins or so. Getting to the lunges, holding the plate over my head was difficult cause my shoulders were killed from the DB Snatches and the K2B. I took more breaks on the lunges than I wanted. Plus the measurement of 100 ft was NOT CORRECT. I remeasured the distance for the guys heats after me and I definitely did a 125 ft of lunges. Whatevers, more work is good. 

I'm happy with my time. My hand are pretty busted. No blood, but my hands are pretty rough. 

Chippy Chips!

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box -16" for me!

20 Double-unders

25 Ring dips -w/ 1" band

20 Knees to elbows

30 Kettlebell swings, 2 pood -1 pood for me!

30 Sit-ups

20 Hang squat cleans, 35 pound dumbells -15#s

25 Back extensions

30 Wall ball shots, 20/14 pound ball -8#s

3 Rope climb ascents -rope lowers for me

Good news: This WOD kicked my ass! More good news: I did the pull-ups fully unassisted!!!!!!!!! Let it be known that on this day September 22, 2010 I officially will be doing all WODs with Pull-ups (except RX'd strict) without a band- woohoo!

More crazytown: I did the KB swings with at 1 pood! I confident that I've been doing all WODs that call for KB swings with a 3/4 pood. I'm blowing my own MIND- mwahahahahahaha!

Observations during the Chipper:

I was glad that the pull ups and box jumps were at the beginning of the Chipper. When I got to the DUs, I was already wrecked. I couldn't jump or turn my wrists fast enough, so I never got into a rhythm; I did the 20 in sets of 2- it was really sad. 

The K2E weren't painful, but I know that I have trouble kipping hard enough to get my knees to touch my elbows when I get tired. 

The KB swings were horrible, at this point is when I'm starting to feel gassed; of course, I did go up in weight. 

I blame the KB swings for wrecking my forearms during the DB cleans. Even though I had a low weight of 15#s, I had the hardest time with the cleans. It felt like it was going in slow motion, I couldn't drop under the weight fast enough... and chipping away (hey!) at the set of 20 felt like FOREVER!!!

During the Wallball, I made the mistake of taking too long of a break and the blood started to rush to my face just like it does when I collapse on the floor after I complete a WOD. I did the last 13 without stopping. 

My left hand still has minor pain when I grab things firmly, but less so than last week (thumb stabilizer is def. helping immobilizing it lending to healing). I felt pain in the hand when doing my rope lowers. It kinda sucks. 

After calling time, I collapsed on the floor, where I stayed for about 15 mins, feeling that amazing euphoric feeling that I chase every time I step into the box :)

The Spin Cycle

"The Laundromat"

For time:

35 Box Jumps (24"/20") -16" is all I need :)

25 Pull-ups (CTB, regular) -Jumping Pull up

20 Ground to Overheads (95/65) - One armed DB G2OH

15 Forward Rolls

20 Ground to Overheads (95/65)

25 Pull-ups (CTB, regular)

35 Box Jumps (24"/20")

I liked this WOD. Except the forward rolls. They spun me around. The jumping pull up wasn't challenging, but I'm being really good about not working my shoulder too much. I snatched the dumb bell overhead. 

Knowing that Amy did this RX'd at 16:30 just amazes me. She really kicked butt. 

Joshie

"Joshie"

Complete three rounds for time of:

21 Dumbbell snatches, right arm

21 L Pull-ups

21 Dumbbell snatches, left arm

21 L Pull-ups 

(I did a scaled down version of 15 reps each with 10#db, with strict pull up with band, and a 15 sec hold in the chair position)

My time: 38:16

Yikes, this was yucky. Dumb bells are my nemesis. Lots of problems with my form: 1. Legs too far apart; I was have depth issues when my stance was narrower, so I seemed to land wide. 2.) Depth issues in my squat; my back was really tight in the first 2 rounds. 3.) Getting the dumb bell behind me; I had mid-line stability issues. 

The strict pull ups were doable, but very difficult after a set of 4. 

This was a doozy. 

Tomorrow I start Paleo-Zone with alcohol as a cheat, or one cheat meal that is Zone portioned. So if i'm going to have fries, it will be 2 blocks of fries. If I have a burger, it will be 2 blocks by weight; none of this willy-nilly of me eating copious amounts of food  in one day and making me sick. Of course, alcohol will not be moderated :) We will be following this regiment until Labor Day. 

My buddy in all this Courtneyrose. I love that girl. We're going to get lean, mean and become beasts in the box... Grrr!!!

Hump (me) Day

I did 1 armed Thruster at 20#s (which was fk'n heavy) and I used ab-mat weighted at 12#s.

I like my time. I had trouble with the last set of 30 sit ups. I was at muscle failure.

Bloodfart kicked my ass. LOL.




~Sweet Assassin says relax and have fun

I don't have a title

Seven rounds for time of:

10 Handstand push-ups

10 Dumbell Squat cleans (45/30)

10 L-pull-ups

Scale: 45#-40#-30# Strict press, 20# DB, Strict PU with band with a 10sec hold on deadhang in chair position. Phew! Lot's of mods. 

So the first round, I was able to do 10 STRICT presses. 2nd round I was only able to get the bar up only 4 times before I just couldn't lift up at all, so I went down to 40#s. Did that for a round and a half and then the same thing happened, my arms just were done. So finally finished up the last 2 and half rounds at 30#s. 

The DB Squat cleans were the fuckin' worst. Like, really. I did 20#s in each hand...  and I don't need to waste my words on describing the suckiness of doing 70 DB squat cleans. And the bruises I got last Wednesday from the DB triplet WOD have been reinjured and are purple all over again--- YAY!

The strict pull ups were only tough because my arms were completely gassed and just wouldn't work anymore. The last 10 (of 70!!!) were ugly. I could only do one at a time then have to take a short break and really shake out my arms. From 10 down the 1, my pull ups go progressively uglier. Did the last one and had to go into a 10 sec deadhang in the chair position, with your knees perpendicular to your body, mimicking sitting in a chair. My abs feel great, btw. 

After Diso called time for me (cause I couldn't speak) I sat on my stack of weights and my face went numb. Seriously. I couldn't move my mouth. I could just breath. Even though i was sitting, I was slumped over. I stayed in that postion for a good 5 mins, and would have for longer, but Gretchen wanted to work out where I was. She moved me into a folding chair. 

Soon enough I collapsed on the floor, laid on my side and proceed to give into my growing drowsiness. I slipped easily into sleep. I could still hear what was going on in the Box... it was cool straddling the fine line between consciousness and unconsciousness. 

Woke up to G and Dawn killing the same wod that put my ass sleep. G with a busted ear at that!

I look up to both of them at PCF. G is just such an athlete, and she is sooo fricken' chill. 

In the end, I love this WOD for pushing me to the edge. Round 5 Diso asked how I was doing, and I got all whiney and cry baby like, saying, "I'm tired." Remember, the pinnacle of taking me to the edge is that feeling of crying during or after the WOD. And I felt that today. 

What did I eat today? 

Oo, I discovered a "greasy spoon" down on La Tijera called the Coffee Co. Had the yummiest mush-onion-bell pepper-ham omelette. I et it all. with fruit. I think I could put mush-onion-bell pepper-ham on anything and I would eat it. 

See, I killed it :D Yum 

The Counter post WOD

Five rounds of:

5 Dumbbell deadlifts

5 Dumbbell hang cleans

5 Dumbbell push presses

5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

I should have taken today as a rest day. My upper body is so stiff from Barbara yesterday that I should have known that it would affect the outcome of this WOD...

***Update*** Can I just add that the soreness as has spread to my abs. My abs are sooo stiff that I can't walk full upright. I know why I'm so jacked in the abs, cause in that last round I did the last 30 sit-ups with a monster quickness. I was throwing my whole body up from the ground using my arms for momentum. I was doing 2 sit-ups per 1 of Caroline's. Finishing I jump right into the 40 squats and hammered them doing the first 27 without stopping. I'm sooooo sore. 

12-20-25F-25F again. So I gave up. Yup, I gave up. Not super happy with myself, but I should have listened to my body. Epic Fail!

Admittedly, my head wasn't in it today either. I felt an anxiety (not Panic) attack coming on at the office around 4:40pm. I took a Xanax to cut it off at the pass. By the time I got to the gym, I was so detached from what I was doing. And the stress of the next 4 days weighs a bit heavy on me. 

I can't wait to sleep. 

Beef, bacon, onion, mushroom, and garlic spread.

Oh yah.
Sweet Assassin- Don't get too close.