RX'd
Complete as many rounds as you can in twenty minutes of:
5 Box Jumps
10 L-Pullups
15 Knees-to-Elbows
Completed:
5 box jumps (12" box)
10 jumping pullups
15 "attempted" K2E or V situps, situps or a mix
10 rounds + 5 BJ + 10 JPU
Saturday, June 23, 2007
Friday, June 22, 2007
Friday June 22, 2007
Heavy, heavy fog this morning so I went for a run/walk. I LOVE running in the fog or drizzle. It looked like it would be a nice cool misty run, but it was very hot and humid. Ran 1.25 miles, walked 1.75.
When I got back to the house I "attempted" to do CrossFit's J.T. WOD.
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
I did parallel dips on two chairs with my feet elevated, HSPU with my feet on a barstool and knee pushups. I managed 21 of everything the first round, then 10 HSPU, 15 dips, and 15 pushups. I absolutely could not do one more of anything. My arms didn't hurt, they just failed completely -- I couldn't hold myself up.
I think I've lost a few pounds, and I haven't been eating that great. CrossFit is amazing!
When I got back to the house I "attempted" to do CrossFit's J.T. WOD.
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
I did parallel dips on two chairs with my feet elevated, HSPU with my feet on a barstool and knee pushups. I managed 21 of everything the first round, then 10 HSPU, 15 dips, and 15 pushups. I absolutely could not do one more of anything. My arms didn't hurt, they just failed completely -- I couldn't hold myself up.
I think I've lost a few pounds, and I haven't been eating that great. CrossFit is amazing!
Tuesday, June 19, 2007
6/20/07 - Running
Rx'd - Run 10K
Did - Run 5K (38:55)
Missed the pullup workout yesterday. I have to do the pullups outside and the wind was literally blowing 40-50 mph. I may try to do that tomorrow.
I've only been doing CrossFit for one week, but my arms feel and look much more toned. I've probably done more arm work this week than I have done all year. I noticed the running was a bit easier today. I ran all but .25 miles of the 5K, I usually need to run steadily for a month before I can do that.
Did - Run 5K (38:55)
Missed the pullup workout yesterday. I have to do the pullups outside and the wind was literally blowing 40-50 mph. I may try to do that tomorrow.
I've only been doing CrossFit for one week, but my arms feel and look much more toned. I've probably done more arm work this week than I have done all year. I noticed the running was a bit easier today. I ran all but .25 miles of the 5K, I usually need to run steadily for a month before I can do that.
Sunday, June 17, 2007
6/17/07 - WOD
WOD
21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk
Time: 21:51 - 43 lbs.
Birthday party yesterday and today (and one coming tomorrow), so I have od'd on cake. My mom makes out of this world homemade (not from a box) chocolate and lemon cake with fudge frosting. Impossible to resist.
21-18-15-12- and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk
Time: 21:51 - 43 lbs.
Birthday party yesterday and today (and one coming tomorrow), so I have od'd on cake. My mom makes out of this world homemade (not from a box) chocolate and lemon cake with fudge frosting. Impossible to resist.
Friday, June 15, 2007
Overhead Squats
WOD Overhead squat 3-3-3-3-3-3-3 reps
3 x 43 lbs.
Too much weight to get down low enough, I should take some off next time.
Judo last night - takedowns, pins and escapes. Probably Kyuki-Do sparring tonight.
3 x 43 lbs.
Too much weight to get down low enough, I should take some off next time.
Judo last night - takedowns, pins and escapes. Probably Kyuki-Do sparring tonight.
Thursday, June 14, 2007
6/14/07
I did the CrossFit WOD this morning. I almost puked.
As many rounds in 20 min. of:
15 tuck jumps
15 burpees
15 box jumps
15 ft. rope climb
5 rds. + 15 tuck jumps
I didn't have a rope to climb (if I did I doubt I would be able to climb it), or a pull up bar. So I tied two 25 lb. weights to a rope and pulled them accross the floor towards me.
The highest "box" I had was only 6-7" high. Actually, it's not a box, it's a little fireproof safe. The only other option I had was the 19" high couch, but the landing was pretty dicey so I went for the "safe" safe instead.
I attempted to do "Elizabeth" yesterday:
21-15-9 reps of:
Clean 135 pounds
Ring dips
I cleaned a 5 lb. medicine ball (all I had), and attemted to do parallel dips on the back of two chairs. Nevermind that I've never done parallel dips, or that I should probably ease into CrossFit. I didn't last 5 minutes on this one. After today's workout I can hardly raise my arms (and I still have a 1 1/2 hour judo class tonight).
I did an hour of Kyuki-Do last night. I kept catching horrifying glimpses of my huge butt and thighs in the mirror. I gotta work on that. I'm tired of being fat.
As many rounds in 20 min. of:
15 tuck jumps
15 burpees
15 box jumps
15 ft. rope climb
5 rds. + 15 tuck jumps
I didn't have a rope to climb (if I did I doubt I would be able to climb it), or a pull up bar. So I tied two 25 lb. weights to a rope and pulled them accross the floor towards me.
The highest "box" I had was only 6-7" high. Actually, it's not a box, it's a little fireproof safe. The only other option I had was the 19" high couch, but the landing was pretty dicey so I went for the "safe" safe instead.
I attempted to do "Elizabeth" yesterday:
21-15-9 reps of:
Clean 135 pounds
Ring dips
I cleaned a 5 lb. medicine ball (all I had), and attemted to do parallel dips on the back of two chairs. Nevermind that I've never done parallel dips, or that I should probably ease into CrossFit. I didn't last 5 minutes on this one. After today's workout I can hardly raise my arms (and I still have a 1 1/2 hour judo class tonight).
I did an hour of Kyuki-Do last night. I kept catching horrifying glimpses of my huge butt and thighs in the mirror. I gotta work on that. I'm tired of being fat.
Monday, June 11, 2007
CrossFit
Wow, I think I discovered what I've been looking for. It's called Crossfit (www.crossfit.com), and I'm dying to try it. The problem is you need some heavy weight equipment, and it's hard for me to get that because I'm usually in two places at once. I might have to break down and join the Y again. Wish there was a CrossFit in Pierre. I tried the workout today (back squat, 3-3-3-3-3-3-3) but the heaviest weights I had were 20 lb. dumbells. Just not the same. I'm never going to get the pukies at that rate!
Friday, November 03, 2006
Working Hard, Working Out
I am a freelance graphic artist, and I have been working my tail off since August. Which does not leave much time for working my literal tail off. Now that I'm somewhat caught up with work I decided to ramp up the workout schedule. The fact that I felt like I gained 10 pounds on my hips and I have a belt test coming up on the 11th may have been motivating factors as well.
Yesterday I went for a quick 2.5 mile run on the trails. In the evening I did 1/2 hour of Tai Chi, one hour of Kyuki-Do, and an 1 1/2 hours of judo. This was my second judo class. My teacher has been trying to get me to do judo for a while, but to be honest I was too scared to try it. First of all, everybody would tell me about the nasty injuries "Yeah, I snapped my ACL, my adams apple is completely detached, I'm missing half my spleen." etc., etc. Which is ALWAYS followed with an enthusiastic "You should try it, it's great!". Obviously some brain damage involved there. Well, the teacher finally made me an offer I couldn't refuse. If I came to class he would give me a free uniform. A bargain! I love a bargain! Who cares about grevious bodily injury when there is a free uniform on the line? Well, as of the second class I must say it's not that bad. We must have done 70 throws last night and I am quite pleased to report I still have all of my own body parts (and they are all still attached to my body). Walking breakfalls still scare me though - something about jumping and being upside down in midair doesn't seem right to me.
Went for an hour walk on the trails this morning and I encountered two dogs. The first was a very friendly yellow lab who practically leaped into my arms while yelling "I love you! I don't know who you are, but I love you!" The second was a huge german shephard that was straining on his leash so hard he was choking himself with his own collar. As I passed I could hear the lady holding him muttering, "No, she doesn't want to play with you." The look on the dog's face said "That's ok, I don't want to play with her, I want to bite her face off." I must say that's the first and only time I've ever been a little scared of a dog out on the trails.
Yesterday I went for a quick 2.5 mile run on the trails. In the evening I did 1/2 hour of Tai Chi, one hour of Kyuki-Do, and an 1 1/2 hours of judo. This was my second judo class. My teacher has been trying to get me to do judo for a while, but to be honest I was too scared to try it. First of all, everybody would tell me about the nasty injuries "Yeah, I snapped my ACL, my adams apple is completely detached, I'm missing half my spleen." etc., etc. Which is ALWAYS followed with an enthusiastic "You should try it, it's great!". Obviously some brain damage involved there. Well, the teacher finally made me an offer I couldn't refuse. If I came to class he would give me a free uniform. A bargain! I love a bargain! Who cares about grevious bodily injury when there is a free uniform on the line? Well, as of the second class I must say it's not that bad. We must have done 70 throws last night and I am quite pleased to report I still have all of my own body parts (and they are all still attached to my body). Walking breakfalls still scare me though - something about jumping and being upside down in midair doesn't seem right to me.
Went for an hour walk on the trails this morning and I encountered two dogs. The first was a very friendly yellow lab who practically leaped into my arms while yelling "I love you! I don't know who you are, but I love you!" The second was a huge german shephard that was straining on his leash so hard he was choking himself with his own collar. As I passed I could hear the lady holding him muttering, "No, she doesn't want to play with you." The look on the dog's face said "That's ok, I don't want to play with her, I want to bite her face off." I must say that's the first and only time I've ever been a little scared of a dog out on the trails.
Thursday, May 04, 2006
Day 16 - Martial Arts + Running
Went out to the trails in the morning and ran and did some intervals. 2.67 miles, 35:12, 13:10 p/m pace.
3 hours Kyuki-Do class. Helped with the little kids class, worked out at the adult class and the advanced class later. Still running through stuff for the test.
Looking at myself in the mirror at class I just get disgusted with how huge my rear end is. Gotta get rid of that, it's in my way. On the plus side, I weighed this morning and I'm not as heavy as I thought I was. 136.6. If I try to get down to 115 that's 21.6 more pounds. I don't know, I'll see how I feel (and look) when I get down below 130. The only other time I was below that weight was last year after I had the flu for 5 days. It felt good to be that skinny -- except for the parts where I couldn't sit up or walk more that 10 feet at a time.
Using the pic of this chick for motivation:
3 hours Kyuki-Do class. Helped with the little kids class, worked out at the adult class and the advanced class later. Still running through stuff for the test.
Looking at myself in the mirror at class I just get disgusted with how huge my rear end is. Gotta get rid of that, it's in my way. On the plus side, I weighed this morning and I'm not as heavy as I thought I was. 136.6. If I try to get down to 115 that's 21.6 more pounds. I don't know, I'll see how I feel (and look) when I get down below 130. The only other time I was below that weight was last year after I had the flu for 5 days. It felt good to be that skinny -- except for the parts where I couldn't sit up or walk more that 10 feet at a time.
Using the pic of this chick for motivation:
Day 15 - Kyuki-Do
1/2 hour Tai-Chi (yang style long form). 1 hour Kyuki-Do class. We have a belt test coming up so we ran through the test. Pretty good workout. I worked on my bo form -- for some reason that is like sprinting for me. I don't know if I'm just swinging for all I'm worth or what, but when I've done it 4-5 times in a row I'm wiped out.
Days 6-14
Sick. Very frustrating. I always get sick right when I'm starting to get somewhere. I have to start eating better.
One day I did do some running on the treadmill. I ran 2 miles and walked 5 for a warmup and 1 after I finished running.
One day I did do some running on the treadmill. I ran 2 miles and walked 5 for a warmup and 1 after I finished running.
Saturday, April 22, 2006
Day 5 - Easy Run
My hamstrings are still wound up tight, so I just went for an easy run/walk this morning. Up at 6:30 am and down the gravel road with the dogs. I just jogged about two 12:30 miles, stopping once to gawk at some birds and another time to take my jacket off. Pretty stiff when I got done, I might have to do some stretching later today. Ended with some walking. Total 43:42 for three miles.
Day 4 - Rest Day
Had to take a day off today. My hamstrings and shoulders were screaming. No sense popping something just for the sake of getting a workout in. I did go birding, walked maybe a mile or so. And I almost took part in an PBR event, when I stupidly walked through a bull pasture with my dogs. Luckily, I was close enough to a fence that I could make a get away. Okay, maybe I did get ONE sprint in today.
Thursday, April 20, 2006
Day 3 - Sprint 8
Well, I kicked it up a little today. This morning I got up early and did some weight training. I acutally did part of a program that goes with the Jump Soles (training things you strap to your shoes to help you jump higher). I couldn't do everything because I don't have the proper equipment. My "gym" is the furnace room in the basement. I have a nice treadmill squeezed in there, but all I have for weights is 4 sets of dumbells (5 lb, 10 lb, 15 lb & 20 lb). So I had to just do the best I could, I did pretty much everything except the hamstring curls, just didn't use as much weight as I was supposed to. Kind of felt like Bette Midler in "Ruthless People", lifting paint cans and jumping rope with my chain. Except nobody's kidnapped me and I'm not really rich.
Then in the afternoon I went outside and did my first Sprint 8 workout. It's basically a high intensity, 20 minute interval work out. 3 minutes warmup, then 8 sets of 30 second sprints with 90 second recovery periods and a cooldown. I could only do about six sets before I felt like I was going to barf. I was surprised however, because even though I walked most of the rest periods I still ended up doing an 11:20 mile. I did a little more reading on it tonight and as usual I started too hard. Apparently you are supposed to work your way up to sprinting as hard as you can. Duh. I probably won't be able to walk for a week now. Luckily I didn't hurt myself.
Then in the afternoon I went outside and did my first Sprint 8 workout. It's basically a high intensity, 20 minute interval work out. 3 minutes warmup, then 8 sets of 30 second sprints with 90 second recovery periods and a cooldown. I could only do about six sets before I felt like I was going to barf. I was surprised however, because even though I walked most of the rest periods I still ended up doing an 11:20 mile. I did a little more reading on it tonight and as usual I started too hard. Apparently you are supposed to work your way up to sprinting as hard as you can. Duh. I probably won't be able to walk for a week now. Luckily I didn't hurt myself.
Day 2 - Easy
Took it easy today. The only thing I did was some stationary tai'chi poses for about 10 minutes.
Had bad weather in the night and the power was on and off all night. Soooo, my alarm didn't go off and I overslept. If I don't work out first thing in the morning it seems like I never do it (unless it's martial arts classes -- makes it easier to get going when you have other people to motivate you.)
Had bad weather in the night and the power was on and off all night. Soooo, my alarm didn't go off and I overslept. If I don't work out first thing in the morning it seems like I never do it (unless it's martial arts classes -- makes it easier to get going when you have other people to motivate you.)
Tuesday, April 18, 2006
The Beginning
Purpose for this blog: to create an online training journal that's cheap and easy to update.
Goals:
1: (short term) Run Turkey Trot 5k in Pierre in November.
2: (long term) get in shape and lose 20 pounds so I can get my black belt in November '07
Day 1: April 18, 2006. Up at 6:30 am to run/walk on the treadmill. Walk 3:00/run 2:00 for 45 minutes, 3.4 something miles + 5:00 cooldown. For some reason that dang thing makes my knees ache. I was under the impression that treadmills were easier on your legs than the roads, but not in my case. Anyway, I don't have a choice because it's cold (37 degrees), and windy (40 mph). The cold I can handle, it's the wind that I hate. Maybe I'll do some tai'chi or weightlifting later this afternoon.
Leftover french toast casserole for breakfast. Way too good to waste. Darn you Paula Deen! Why do you have to use so much butter? And cream? And sugar?
Goals:
1: (short term) Run Turkey Trot 5k in Pierre in November.
2: (long term) get in shape and lose 20 pounds so I can get my black belt in November '07
Day 1: April 18, 2006. Up at 6:30 am to run/walk on the treadmill. Walk 3:00/run 2:00 for 45 minutes, 3.4 something miles + 5:00 cooldown. For some reason that dang thing makes my knees ache. I was under the impression that treadmills were easier on your legs than the roads, but not in my case. Anyway, I don't have a choice because it's cold (37 degrees), and windy (40 mph). The cold I can handle, it's the wind that I hate. Maybe I'll do some tai'chi or weightlifting later this afternoon.
Leftover french toast casserole for breakfast. Way too good to waste. Darn you Paula Deen! Why do you have to use so much butter? And cream? And sugar?
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