05/02/2012 – Deadlifts

Yup, we did deadlifts today. I couldn’t think of anything creative for the title. My plan was to do deadlifts once I got to work, but now I don’t have to. YAY for saving time.

Here were my loads…

Deadlifts: 133#(5)-163#(5)-183#(5)-193#(3)-198#(3)-203#(3)

Goal is to get to 300# by the end of the year. The only way I can do that is if my warmup sets start in the mid to high hundreds. Last week, I did 195# for 5 reps, so I knew I had to go a bit heavier this week. I have to remember not to compromise my form in the process. Must engage the CORE!! I was pretty happy with these sets, and didn’t feel as though I was struggle too much with the 203# rep. Form probably wasn’t perfect, but it still felt good. Forward progress!

10->1 of the following:

Chest to Bar Pull Ups

Games Push Ups

Result: 5:53 RX’d

Pretty simple WOD. Sure wasn’t easy though. Ensuring that your chest hits the bar every time is tricky. I got through the first round unbroken, but jumped off at rep number 7 for the second round.

Once I got to work, I quickly did some chin ups. I warmed up with a band. Then I held a 5# dumbbell and only got 3 chinups. I blame it on the workout earlier. Then I did 6 bodyweight chinups, and 10 assisted. I’ll work on these for the next 3 weeks and see where I’m at.

I love good workout days.

12/15/2012 – It’s only Wednesday…

I’ve been thinking it’s Thursday and wondering why I haven’t gotten paid yet. SIGH…I’m a day ahead. Hate that feeling.

Today at CFPA we worked on Ring Dips. I didn’t feel as strong as last week, so I think I got to practice A LOT more! I’m still stuck at 3 bodyweight reps, and I did do 1 with a 5# dumbbell. Jackie, my partner, was kicking BUTT! So awesome to be working out beside her!

Ring Dips: Red Band(5)-Purple Band(5)- Bodyweight(2)- Bodyweight(3) – Bodyweight(3) – BW+5#(1)

Our WOD was really nice and very short!

4 Rounds

5 Chin Ups

10 Power Cleans(95#/65#)

30 Running Jumps

Now the chin ups were the hardest, and I really wish I could do this workout over again. I didn’t use a kip for the first 2 rounds. When I was on the second round of the chin ups, I was doing them one at a time and jumping onto the box to get set. Why didn’t I just freakin’ kip it!! For some reason, I didn’t think I was getting the same range of motion, but everyone else got it. So, I kipped the chin ups for the last two rounds, and it went by much much faster. Still happy with my results, just wished I had gone faster with the chin ups.

Result: 6:09 RX’d

09/26/2011 – Sleepy Monday Workout

Man, I’ve been up since 3AM! Lil’ AMRAP was bugging out, so I fed him and he feel asleep. He started to cry again right before I left, so I was able to settle him down, but didn’t have a chance to fall back asleep before I had to leave to CFPA. I swear I was falling asleep on the drive over.

It’s our last week of the strength cycle, and today was Power Cleans. Here were my loads:

Power Cleans: 63#(5)-83#(3)-93#(1)-98#(1)-103#(1)-108#(F)

Looks like I’m 10 pounds down from my previous PR of 113. Not bad, I guess. I definitely felt stronger than I did 2 weeks ago, so I’m happy.

Our WOD only lasted 10 minutes, but it was challenging.

10 Minute AMRAP:

10 Right Hand Dumbbell Snatch(40/30)

10 Clapping Push Ups

10 Left Hand Dumbbell Snatch(40/30)

10 Chin Ups

I decided from the beginning that I wasn’t going to do unassisted chin ups because I knew I would have to do singles within the first or second round. For the snatches, I used a 25# dumbbell, because I don’t think I’m ready for the 30 yet. SOON!!! VERY SOON! The snatches were pretty easy for me, and I did them unbroken. The push ups were hard because I would miss my hands sometimes, and fall flat on my chest. Ouch. Especially for someone who is breastfeeding and sort of engorged. LOL. The chin ups felt good, but of course they would feel good if I’m doing with the purple band. The kip really helped me get through the chin ups.

This was a fun one, and definitely woke me up from my drowsy-ness. Can’t wait till I have a chance to do it RX’d.

Result: 3 Rounds + 24 reps not RX’d