workouts
Friday, 8/15
3 Rounds
5 Ring Dips/Parallette Dips/Box Dips
10 Ring Rows/Low Bar Pulls
not too horrible
800m Run
12 Squat Clean Thrusters (95/65)
1200m Run
8 Squat Clean Thrusters (135/85)
1600m Run
4 Squat Clean Thrusters (165/105)
400m Run
40 Pull-ups
Stayed at 45# for all the thrusters - I probably could've gone 55# on the last round, but was too tired to go get the extra plates. I think my time was 42:00 or so? I did the first 800m run (1/2 mile) in 4:47, so I'm hopeful I can break 10:00 on my next 1 mile run.
Sunday I went to Hot Yoga again - this was a fun class that focused a little more on trying crazy stuff. Plus at the end, sitting in butterfly, the instructor was pushing down my knees, which were already on the floor (the "hot" really does loosen everything), and when that didn't stretch me enough, he stood on my legs and bounced up and down! Oddly enough, I was ok with that (except for the sweat drops falling on me). What can I say - "extreme" is just another word for "not boring."
Monday, 8/18
3 Rounds for Reps:
1M Burpee Box Jump Overs
1M Burpee Pullups
Cardio challenging, but do-able
800m Run
Max Distance Handstand Walk or Max Time Freestanding Handstand Hold
15 T2B
800m Run
100m Walking Lunges
5 Rope Climbs
800m Run
I went into this with the goal of regaining my rope climb, which I hadn't done since June of last year. And I did it!! But I just about died. The runs were killing me (stupid afternoon candy!) and the handstand hold made the pukey feeling even worse. I came in from the lunges to find my knee was bleeding (we were doing them out on the road), but I pulled up my Dalek knee socks and tackled that darn rope. I got about half way up and almost quit, but I really wanted to do a full climb! So I kept going. One last pull and I thought I could touch the top, but I was about a centimeter away! "It's close enough," I thought, but I couldn't go that far and then not touch. So I hitched up one more time and touched. And then I had to get down. Trying to go slow with tired arms and grip - I got some leg rope burn. And I jumped/fell the last several feet and rolled on the ground and laid there awhile (rather like Rich Froning in 2010). The exertion of the climb (and adrenaline) on top of the running and lunges had my heart pounding out of my chest and I couldn't catch my breath. But hey, I did it! Of course, I was supposed to do 4 more, but I did the scale version, where you just jump on the rope and hold there for a second. And then I had to effing run another 800m! I walked about half of it. I was dead last (again!) at 33:10, but I didn't care at all. I climbed the rope.
3 Rounds
5 Ring Dips/Parallette Dips/Box Dips
10 Ring Rows/Low Bar Pulls
not too horrible
800m Run
12 Squat Clean Thrusters (95/65)
1200m Run
8 Squat Clean Thrusters (135/85)
1600m Run
4 Squat Clean Thrusters (165/105)
400m Run
40 Pull-ups
Stayed at 45# for all the thrusters - I probably could've gone 55# on the last round, but was too tired to go get the extra plates. I think my time was 42:00 or so? I did the first 800m run (1/2 mile) in 4:47, so I'm hopeful I can break 10:00 on my next 1 mile run.
Sunday I went to Hot Yoga again - this was a fun class that focused a little more on trying crazy stuff. Plus at the end, sitting in butterfly, the instructor was pushing down my knees, which were already on the floor (the "hot" really does loosen everything), and when that didn't stretch me enough, he stood on my legs and bounced up and down! Oddly enough, I was ok with that (except for the sweat drops falling on me). What can I say - "extreme" is just another word for "not boring."
Monday, 8/18
3 Rounds for Reps:
1M Burpee Box Jump Overs
1M Burpee Pullups
Cardio challenging, but do-able
800m Run
Max Distance Handstand Walk or Max Time Freestanding Handstand Hold
15 T2B
800m Run
100m Walking Lunges
5 Rope Climbs
800m Run
I went into this with the goal of regaining my rope climb, which I hadn't done since June of last year. And I did it!! But I just about died. The runs were killing me (stupid afternoon candy!) and the handstand hold made the pukey feeling even worse. I came in from the lunges to find my knee was bleeding (we were doing them out on the road), but I pulled up my Dalek knee socks and tackled that darn rope. I got about half way up and almost quit, but I really wanted to do a full climb! So I kept going. One last pull and I thought I could touch the top, but I was about a centimeter away! "It's close enough," I thought, but I couldn't go that far and then not touch. So I hitched up one more time and touched. And then I had to get down. Trying to go slow with tired arms and grip - I got some leg rope burn. And I jumped/fell the last several feet and rolled on the ground and laid there awhile (rather like Rich Froning in 2010). The exertion of the climb (and adrenaline) on top of the running and lunges had my heart pounding out of my chest and I couldn't catch my breath. But hey, I did it! Of course, I was supposed to do 4 more, but I did the scale version, where you just jump on the rope and hold there for a second. And then I had to effing run another 800m! I walked about half of it. I was dead last (again!) at 33:10, but I didn't care at all. I climbed the rope.