Runnnnnnning

Run 1 mile

150 double unders

Run 1 mile

-24:17 did this on the treadmill cause it's cold and windy here but think this is an okay time. Going between rooms was kind of annoying but that's okay. The DU went smoothly, at least much more smoothly than they were going. I used the gym's rope again and I think I will be investing in a new rope when I get home. My first mile was around 9:40 but I think I could have gone a lot harder, I felt great getting off the treadmill after the first mile. It's been awhile since I've had to pace a mile so I took it easier. The second mile was right around 9 minutes but I was obviously more tired from the double unders. Either way, I'm happy I didn't want to die after running which is usually how I feel. Running still gives me anxiety, I really had to fight myself  to the gym today because I knew I had to run, but I did it! 

Battered and bruised

A. No Feet Hang Squat Snatch. 3, 3, 3, 2, 2, 2. 90 sec rest between sets.

-65#, 70#, 75#, 85#, 90#, 95# my right shoulder was sore from snow boarding but I felt like the bar was moving up and fast today.

B. Squat Clean Cluster. 1.1.1. 30 sec rest / 2 min rest. x4

-115#, 135#, 150#, 155x2 I went heavier today because I feel like it's time to start doing that.

plus

10 Rounds

3 Power Clean & Jerk 115#

4 CTB Pull Up

5 Burpee Over Bar

-19:52. This took me longer than it probably should have but I had to talk my way through a lot of it.

I'm pretty bruised up from snow boarding but I'm glad I got back in the gym. 

Merry belated Christmas

Did this on Wednesday..

For time:

Run 800m

30 thruster 95

30 Pull Ups

Run 400m

30 OHS 65

30 toes to bar

-26:50. It was pretty tough but I felt like my endurance was much better. Broke the thrusters and pull ups in sets of 3. The OHS and T2B I did in sets of 5.

Did this today, took yesterday off. ..

A. Muscle Up. Practice full extension / "turn out" at the bottom, try to string 'em together, etc..... 15-25 reps not for time.

I was able to string a few sets of 2 together. 

 

B1. Strict HSPU. 7 reps not for time. 1 min rest.

-did the first and second set broken up 4-3, then the last three rounds I did unbroken

B2. 90-90 Hang. Accumulate 30 seconds. 1 min rest. x5

-Did all these 15 and 15

 

+

3 rounds

15 KBS 1.5 pood

15 Burpees

-:6:05. I really wanted under 6 but I also did a lot of talking to motivate myself, it was hard today. 

 

I wont be able to do the last workout this week cause we are leaving early to go to Granada tomorrow and Sunday I'm going snowboarding, which is kinda like working out right? 

 

I hope everyone had a good Christmas!

Happy

A. Clean Pull x 2 / Hang Power Clean x 1 / Hang Squat Clean x 1. 2 min rest. x5 (hold onto bar the entire time)

-95#, 105#, 115#, 125#, 135# all felt really strong. My least favorite part was the pull for some reason?

B. Deadlift 205#. 5 on the minute x 10... nice and tight and butt-cheeky as poss.

-did these unbroken every set. Really worked on the butt-cheeky thing.

+

for time:

30 power clean 65 (unrboken)

30 cal row

-as I told you, John, the rower is broken. So I did the power cleans in 1:20, and now I'm on the bike for an undetermined amount of time.

I titled this happy because I'm finally happy with my body image. Although I'd still like to lose a few more lbs and some chub off my stomach, I feel great. I feel like my workouts have improved, my clothes fit better, I feel healthier, look healthier. That was the point of this while journey. I've tried every diet, and always looked for the easy way to lose weight, but what it boiled down to was HARD WORK and DEDICATION. 

Kitty

A. Dead hang to inverted hang, inverted hang to skin the cat, skin the cat to inverted hang, front lever eccentric. 20-30 reps  as slow and controlled as poss, rest as needed... OR JUST practice this stuff if you cannot do anything with much control.

-I did 23 of these. My arms biceps started chaffing. I was able to do these pretty controlled, and for the eccentric I mostly did one leg tucked.

+

20 min amrap

20 shoulder taps

20 sec L sit (accumulated, bent knee if necessary, knees above hips, jut hips forward)

20 double unders

-8+20 did some rounds breaking up the shoulder taps 10 and 10, others unbroken. Did all the L sits in 10 second incriments. I forgot my jump rope so I had to use one of the gyms which actually worked in my favor because o was able to do almost all the rounds unbroken.

Overall I was pretty tired today but felt good during the workout.

3 weeks

A. No Feet Hang Squat Snatch. 5, 5, 5, 3, 3, 3. 90 sec rest.

-55#, 60#, 65#, 70#, 75#, 80# I think this helped me not hesitate getting to the bottom. No videos but I could definitely feel the difference when my feet were already in that position.

+

6 rounds for time

5 Squat Clean & Jerk 105

5 Burpee Box Jump 24"

-9:40. I just wanted to finish in under 10. This was the first time in awhile that I did the "I'm just going to lay down right here" after I finished. I was smoked. I almost ate shit on the box jumps, thankfully I caught myself. 

My hip flexors were extremely sore from hollow rocks, along with my shoulders from HSPU. 

Progression

A. Muscle Up. 12-20 reps... and/or just practice... work from full extension at bottom, try doubles, etc.

-worked on full extension on the bottom. Tried to string together but wasn't able to. The full extension at the bottom went well, I think. I posted videos to ig and FB.

B. Strict HSPU. Build to a max depth for 2.

-had 25#, 15# for 2 strict, tried added a 10# plate but only could get one. Posted those videos too

plus

"Diane"

21-15-9

DL 155

HSPU (kipping "ok")

-10:24. Really wanted under 10 but my wrists were killing me and my back kinda locked up. I think that's an okay time though?

I haven't been sleeping well and contimplated waiting till tomorrow but wanted to workout so maybe this would have been better tomorrow. Oh well

Progression

A. Muscle Up. 12-20 reps... and/or just practice... work from full extension at bottom, try doubles, etc.

-worked on full extension on the bottom. Tried to string together but wasn't able to. The full extension at the bottom went well, I think. I posted videos to ig and FB.

B. Strict HSPU. Build to a max depth for 2.

-had 25#, 15# for 2 strict, tried added a 10# plate but only could get one. Posted those videos too

plus

"Diane"

21-15-9

DL 155

HSPU (kipping "ok")

-10:24. Really wanted under 10 but my wrists were killing me and my back kinda locked up. I think that's an okay time though?

I haven't been sleeping well and contimplated waiting till tomorrow but wanted to workout so maybe this would have been better tomorrow. Oh well

Grip=Gonzo

10 rounds

150ish foot Farmers Walk / Waiters Walk  ~70# for FW and ~40# for WW (down n back on bball court)

30 sec Hollow Rock (hold / bent knee if necessary... whatever keeps belly "compressed" and belly button on ground)

 

23:45. I used 30lb and 70lb dumbbells. I couldn't lock out with anything heavier over head. I had to change out twice during the first round, so it took a little longer. My grip is complete shot! 

Monday and Tuesday

I'm going to post yesterday and today's workouts

#1

BS 1rm- 235#

BP 1rm- 145#

DL 1rm- 340#

#2

20 min AMRAP

5 CTB Pull Up

10 Thrutser 65#

20 Double Under

5 Strict HSPU

10 Power Snatch 65#

20 Double Under

-3+5.  I was pretty sore today.  I had to do a lot of talking to myself to keep moving. The HSPU were the hardest, I broke them up in 1s :/. After I did 50 minutes on the bike because I felt bad for not going extremely hard in the workout.

I still hate rowing

500m row for time

1:53 I think that's improvement from last time I did this. Who knew 1:53 minutes of your life could be so painfully awful. My ass cramped like a mofo!

+

15 min easy Row

15 min easy Bike/Run

Rowed and now I'm on the bike. I did 40 minutes on the bike yesterday too.

Happy Sunday 

2 days rest

A. Hang Power Snatch From Below the Knee. 3, 3, 3, 2, 2, 2. 2 min rest. (still get a good "drop" underneath)

-65#, 70#, 75#, 85#, 95#, 100# these all felt good. Was a little hesitant to drop under on my last set.

+

25 Power Clean 135#

25 Bar Facing Burpees

-9:20. People kept getting in my way on the cleans which was frustrating. I failed a few times but was able to get back on the bar and knock them out. I think I finished the cleans around 7 minutes and then just knocked out the burpees. After I saw how long the cleans took I really wanted to finished under 10 minutes. 

I took Thursday and Friday off due to Italy and traveling. I'm back in Spain now. I'm eager to see my row time tomorrow.

Should be back in the states in about a month!

Okay for real going to Italy

Out flight got cancelled last minute last night but I should be there tomorrow.

A. Thruster (from rack). Build to a Max.

-95#, 105#, 115#, 125#, 135#, 140#, failed twice at 145#

B. Double Barrel Front Squat. 4, 4, 4, 2, 2, 2. 3 min rest. 

-95#, 100#, 105#, 115#, 125#, 135#

C. Snatch Grip Deadlift. Build to a tough Single.

-135#, 165#, 185#, 205#, 225#, 235#, 240#, 250#

+

15-20 min Easy "cardio"... whatever they got and you wanna use.

On the bike now.

Today went well, I think. I don't remember what my thruster max was before but I'm sure it wasn't 140#. I also can't remember my snatch grip dead lift but again I'm sure it wasn't 250#. So I'll take today as a win.

Hump dayyyy

Italy.... Maybe

A1. Bench Press. 3, 3, 3, 2, 2, 2.  ~2 min rest. 

A2. Bent Over Row (underhand grip). 5-7. ~2 min rest. (x6)

B. Hollow Rock. Accumulate 3 minutes

C. Double Unders. 200 for time

I'm being lazy.. That's my stuff for today. Don't feel like typing it again. 

Suppose to be leaving for Italy today but the flight might not go soooo tbd. I'm going to use tomorrow as my rest day cause I'll be back in Spain tomorrow. Not every day you can say I'll be in Spain and Italy in the same day. Life isn't so bad after all. 

105# snatch

A. Squat Snatch. Build to a tough 1.  If/Whenever you feel hesitation on the way down, move on.

-75#, 80#, 85#, 90#, 95#, 100#, 105#, then failed twice at 110#. I pulled it high but wasn't dropping under (go figure).

B. Squat Snatch w/ 85%-ish A. 1 rep every 30 secs for 10 minutes. (just something you know you can nail)

-did these at 90#. At first they were hesitant but toward the end (and when I stopped thinking about it) I was able to drop under pretty well.

+

For time

10 Muscle Ups

into

10-8-6-4-2

Strict HSPU

CTB Pull Up

-16:58. Did the muscle ups every 30 seconds, so I finished those right around 4:30. The HSPUs got hard. Was able to do the set of 10 in 2s but then the set of 8 started in 2s and went to 1s same for the set of 6. C2B were easier then I remember which was nice. 

I left the gym feeling pretty good about my performance today. 

Not going to Italy until Wednesday now.

Hangover free

Hangover free is the way to be! Almost everyone I know out here had a hangover today, except me. Went to work this morning, came back, took a really long nap, hung out for a little then went to the gym. My friend Kate worked out with me today, it was nice, helped push me.

A. Squat Clean (TnG) x 3 / Front Squat x 3 / Hang Squat Clean x 3. Build to a Max.

-95#, 105#, 115#, 125#, 130# missed the last rep on the hang squat clean :/

 

B. OHS. 15 reps. 2 min rest. x4

-45#, 55#, 65#, 75#

 

+

50-40-30-20-10

Walking Lunges

Sit Ups

-10:37. Was able to move steadily through this. Abs were sore, but lunges went really smoothly.

I rolled out after and did some handstand work cause some of the guys were doing them. I was able to hold myself up there for awhile. I also was able to do a handstand and kip up into a handstand and held it for what felt like a really long time. It's nice to have my gymnastics start to improve.

Hope everyone is having a great weekend. Homework time.

Open floor

Walked into the gym today and the Spanish lady says to me "the gym is all yours!" Lol guess they know I don't like it when it's busy.

6 rounds for time

6 Strict HSPU

6 Power Clean 125#

30 Double Unders

-23:10 I was able to do all the hspu in sets of two except the 5th round I did 2, 1, 1, 1, 1. The double unders tripped me up on the last two rounds. Felt dizzy a few times but I'm okay. Feeling better today than yesterday. 

Open floor

Walked into the gym today and the Spanish lady says to me "the gym is all yours!" Lol guess they know I don't like it when it's busy.

6 rounds for time

6 Strict HSPU

6 Power Clean 125#

30 Double Unders

-23:10 I was able to do all the hspu in sets of two except the 5th round I did 2, 1, 1, 1, 1. The double unders tripped me up on the last two rounds. Felt dizzy a few times but I'm okay. Feeling better today than yesterday. 

Sick :(

So last night I got a sore throat, woke up feeling like poop with a sore throat and stuffy nose. Then by lunch I was sneezing my brains out. I took some mucinex and sudogest. I was going to take today off, but wanted to get it over with. The whole workout I had to really try to motivate myself. There were a few times I felt dizzy, but I got through it.

 

45 min AMRAP

3 rounds

7 Kipping COVP Pull Up

30 sec Hollow Body Hold/Rock 

...

2 rounds

60m Farmers Walk (70ish # DBs)

30 Wall Facing Shoulder Taps

-Got 4 and a half rounds (completed 4 rounds and then the 3 rounds of the 7 pu's and hollow holds) 

 

I did hollow holds, which were hard for some reason, my abs were smoked. 

 

I think I've mastered my kipping pullup as of today though, which was nice. I don't really know what I started to do differently but I was able to knock these out way more efficiently than I have before. 

 

For the farmers walk I did down and back on the basketball court cause I didn't know what 60 meters was. I used 70# KBs cause there were no DBs. Was able to hold on for one length, then I had to set them down and turn around and go back. 

 

The shoulder touches went awesome. I was able to knock every round out 15 and 15, might have even been able to do more in the first set but felt like it was a good break. I was able to touch my shoulders every time too.

Being sick aside, I think that I'm being stronger in these movements and that feels pretty good.

Wifiiiiii

So my wifi stopped working on my computer Sunday, but it's working now!

A. Snatch High Pull From Mid Thigh x 1 / 

Hang Squat Snatch from Mid Thigh x 1/

Snatch High Pull From Below Knee x 1 / 

Hang Squat Snatch From Below Knee x 1 /  

Low Hang Snatch High Pull x 1 / 

Low Hang Squat Snatch x 1 / 

Rest as needed. 

x6

-35#, 55#, 60#, 65#, 75#, 80# These went better than usual, felt like I wasn't doing the little pause. I did it a few times, but not every time like usual! 

B. Double Barrel Front Squat. 5, 5, 5, 3, 3, 3. 3 min rest.

-95#, 100#, 100#, 105#, 110#, 115# These really sucked! My hip flexors were killing me. I stretched them out in between sets, but they're pretty tight. 

C. DB Thruster. 50 reps for time. 20# per hand.

-2:53. Did the first 15 unbroken, then I think I got to 25, then broke them up in 5's. I was able to jump right back in and pick them up after resting but my shoulders were smoked from yesterday.

 

+

15 min Easy row

-Rower was taken again so I did like 20 minutes on the bike. I'll row later this week.

case of the Mondays.

A. Muscle Up. AMRAP in 12 minutes.

-18. I started out doing these 1 every 30 seconds and then failed on like the 3rd minute so I just started doing them when I felt good. I shot for 20, got 18 meh

+

20 min AMRAP

4 Strict HSPU

4 Strict Pull Up

4 Hand Release Push Up

4 Strict Toe to Bar

4 Feet Elevated Ring Row

-6 + 19. One rep short of 17. My hspu were the first to go-ish. I was able to do them just had to break them up in singles. Other than that, I think I stayed moving and was strong. 

No videos today. 

Spain goes hard in the paint!

A. Squat Snatch x 1 / Snatch Balance x 3 / Squat Snatch x 1. 90 sec rest. x5

55#, 60#, 65#, 70#, 80# These started kinda rough, but I think ended pretty good. I know I'm slacking on videos but I will get caught up this week! 

 

B. Back Squat. 20 unbroken for time 125-135#. 2 min rest. x3

Did these at 135, all unbroken. First set took me like 1:30, then right under 2 minutes for the last two sets. I felt strong, and I think being in a rush helped push me to just knock these out.

 

C. Dumbbell Squat Snatch. 30-40ish+ reps (15-20+ perarm)  not for time. 

Used 20 for the first 10 and then 25 on the last 30. I tried heavier but my back was seizing up on me. My hamstrings and back have been on fire since yesterday. I've been rolling them out though, and hopefully that helps. 

Malaga was a lot of fun, bars here don't close till 7 am!

Food baby

A1. Bench Press. Build to a max.

-95#,115#, 125#, 135#, 145#, 150#

A2. Weighted Pull Up (overhand). Build to a max.

-15#, 20#, 25#, 30#, 32.5#

+
1-2-3-4-5-6-5-4-3-2-1
Deadlift 205#
Strict HSPU

12:38 was able to do the dead lift unbroken. Hand stand push ups were in 2 or 3s or 1s toward the end haha. This all felt good though. 

On the bike for a little, burning off those extra tday calories.

Going on overnight liberty tomorrow to Malaga, should be a good time! Hope everyone has a great Thanksgiving.

Happy Thanksgiving!

40 min AMRAP

60 sec Front Rack Hold 135# (from floor if poss)

40 sec HS Hold Facing Wall (face/hands as close as poss, only tops of feet touching wall)

40 sec Pull Up Hold on Rings (false grip if poss)

8 Turkish Get Up ("tough")

-5 + 60 sec frh and 25 sec hs hold. 

I had a workout partner today which was nice! Tried the cartwheel into the handstand hold, I'm sold on this way!!! Tried 45#kb, then 35# but was very hard after all that shoulder stuff so I used a 30# and it worked well. Was able to hold the frh every round for 60 sec. Was able to hold the hs for the first few rounds then had to break it down 20 and 20. Same for the pull-up hold. 

Overall this was tough, and almost waited until tomorrow to do this but glad I got it over with today!

Happy thanksgiving everyone!

165

A. Snatch High Pull x 1 / Snatch High Pull From below the knee x 2 /
Hang Squat Snatch from below the knee x 1 / OHS x 2. 2 min rest.  x5

-55#, 65#, 70#, 75#, 80# these went well I think. Videos will be posted later but felt like I was pulling the bar high.

B. Squat Clean. Build to a max. (no big deal if you don't PR)

-165# it wasn't as pretty as 160# last week. Tried to get 170# didn't happen though. 
C. 1 1/4 Front Squat. 6, 6, 6, 3, 3, 3. 3 min rest.

-95#, 100#, 105#, 115#, 125#, 135#. These all felt good
+
15 min easy row, run, or bike

-on the bike now

My shoulders are pretty sore after yesterday but I feel strong which is always a plus.

Frustrated

A. Muscle Up. 2 /1 on the min for 4 min. 2 min rest. x3

-These didn't go the way I wanted to. I could get through the first 2/1 and then lost them. I tried to do them, but it just wasn't working. I think I got the last 1 on the 2nd round but I honestly can't remember. I just became frustrated because I couldn't figure out what I was doing wrong. I'll post a video once I get a chance to upload it.

 

+

12 min AMRAP

8 Pull Up

12 Push Press 65#

24 Double Unders

-5+20 I was able to do these unbroken, except the double unders which took me a few rounds to get into them. The last 2 rounds went well though. 

 

My left shoulder is bothering me a little, so I'm going to do some rehab on it tonight and take some motrin and hope it feels better. 

Sunday fun day

Today after just finishing my cleans, my buddy walks in and says, "I didn't recognize you. I was like 'who is that girl, she might give HM1 a run for her money.'" Then he walked up and realized it was me. Lol 

A. TnG Hang Squat Snatch. 65-75#. 5 x 5. 90s rest between sets.

-did all these at 65# I'll have videos later. They were ugly at first, but think toward the last round they got better.

B. Hang Squat Clean 105#.  50 for time in sets of 5 unbroken only.

-8:54. Did all these in sets of 5 except the last set I dropped after the 3rd one but picked it right up and finished the last two. My hands slipped. 

+

Row 15-20 min easy

-rowed 20 minutes very very easy.

Friday

A. Deficit Strict HSPU (hands on 10s).  20-30 reps Not for time... if you're failing, go to no deficit... if you're failing those, just move on.

-Did 20 deficit, 10 regular. 

 

B1. Bench Press. 2, 2, 1, 1. 1 min rest.

-115#, 125#, 135#, 145#

 

B2. Weighted Pull Up Cluster (overhand grip). 1.1.1.  15 sec rest / 2 min rest. x4

15x 2, 20 x2

 

C. Renegade Rows. 40 reps

used 15#

Bingo

Took yesterday off cause they had bingo night lol. I didn't win anything but it was fun!

30 min AMRAP

60 sec Front Rack Hold 125# (taken from floor if poss)

30 sec HS Hold Facing Wall (try to get face & hands as close to wall as poss)

30 sec Pull Up Hold on Rings

60 sec Single Unders

-got 6 rounds plus 50sec front rack hold.

Was able to hold everything the whole time except the last few rounds I had to break up the ring holds 15 and 15. 

Going to Gibraltar this weekend!

Weird emotional day

A. Squat Clean. 10 singles 140# or more. rest as needed.

- did 140 x5 then 145#, 150 x2, 155#, 160# new pr

B. 1 1/4 Front Squat. 6 x 6. 3 min rest.

95#, 100, 105# x4 these were pretty hard! 

C. OHS 95#. 30 for time (from floor)
Sooooo 95# wasn't happening, in fact I failed 3 times and started to get really frustrated and crying (don't judge me) so I dropped down to 75# and did it in 5:57. :/ still pretty upset right now.

+
15 min easy row

-someone was on the rower and wasn't going to be off anytime soon so I got on the bike. Been on for 25 minutes. I'll get off eventually.

I'll post videos tomorrow. 

Holy sore

My legs were so sore today! I took some time to rub them out, and I bought some voodoo floss, so I used that too. It helped a lot!

A. Muscle Ups. 4 for time. 2 min rest. x5
These didn't go that well.

5:02- mostly because I was trying to get the rings right, and people were talking to me
1:56
3:28- someone came to talk to me again
2:00-couldn't get the dip on the last two
Last round just wasn't happening. I tried for 4, but just working.

+
2-4-6-8-10-8-6-4-2
Power Snatch 65#
Burpees
Toes to Bar
14:24. My grip started to go, but I was able to do the snatches pretty consistently, and they felt good, and light.

No videos today, the gym was more packed than a Vienna Sausage can!

The weekend

So I didn't work out Friday cause I didn't have time. So here is Saturday and Sunday's workouts. I got the video program to download but uploading them to youtube will be a few days cause the wifi really sucks. Hopefully I can get caught up over the next few days. I'll edit the previous blogs as the videos finally upload. 

Didn't record any for this workout, the gym was annoyingly busy.

A. HSPU Practice. 10 mins or so... see how strict feel... see how deep you can go

-These went well, was able to do strict with ten pound plates. Did some kipping with a 10 and 25 plate stacked. Wasn't counting how many I did.

B. Split Jerk. 3, 3, 2, 2.  2 min rest.

-115#, 125#, 130#, 140#. Felt good, still not dropping low enough under the bar though. Feel like my split jerk should be more than my push press?

C. Weighted Pull Up. (underhand). 1-2. 2 min rest. x6

-10# x2, 15# x2, 20# x2, 25# x2, 30# x1, 35# x1

D1. Bench Press. 3 reps. 1 min rest.

-100#, 115#, 120#, 125#

D2. Bent Over Row. 4-6. 1 min rest. x4

105#, 115#, 125#, 130#

#5

A. Squat Snatch x 1 / Hang Squat Snatch x 2 / Snatch Balance x 3 / Hang Squat Snatch x 1. 2 min rest. x4

- Did all these at 65#, I felt like my form was all off, and felt like that was more important than weight today.

B. Back Squat 205#. 20 for time.

-13:12 Mentally this was awful at first, but then I was able to get into and knock them out 2 at a time. I almost went down to 185# but I dug deep.

+

Run 2 miles

20 minutes, this was slow to say the least. 

That girl

So I have officially become "That Girl" in the gym. Earlier this week I was asked if I was "The girl who crossfits?" and then today the Spanish people who work there asked what my name was and then said they were fond of me and how hard I worked out.

I finally downloaded the new imovie, but now I'm trying to figure out how to publish them to youtube, so it may be a few more days.

Either way..

Today was

50 cal row
40 box jump overs
30 dead lift 135#
60 wall ball
30 dead lift 135#
40 box jump overs
50 cal row
-24:38 Which I'm happy about cause I really wanted to finish in under 25. I'm not even sure if 25 is a good time, but felt like it was appropriate.

Lame

It's not even 7:30 and I'm tired enough to go to sleep.

Anyway, still no videos, but hopefully by tomorrow I'll have this thing downloaded.

A. Squat Clean x 1 / Front Squat x 5. 2 min rest. x5

-95#, 105#, 115#, 125#, 135#. I remember when 135# was my max. When I stepped up to the bar today I was scared to make the lift, but then it went up so easy. Kinda nice!

B. OHS @ 22x1. 6-8. 3 min rest. x4

-65# x, 70# x7, 75# x6, 80# x6. It's been awhile since I've done OHS, so wasn't really sure where I was at with weight, but these all felt okay.

C1. 90-90 Pull Up Hold. Accumulate 30 seconds. rest as needed.

Did these 15 sec work 30 sec rest, 15 sec work. x5

C2. Feet Elevated Side Plank on Hand. Accumulate 30 sec per hand. rest as needed. x4-5

Rested 30 sec after the 90-90 then did these unbroken on each side with 30 seconds rest. x5

I rested yesterday cause I had a meeting and was really tired, today felt good though!

No videos

Soooo I updated my computer to the new operating system, which in turn, caused my videos not to work. I am currently trying to update my imovie, but it may take a day or two because of how slow the internet is.

A. Muscle Ups. 3 for time. 2 min rest. x6

-These went better last week. The first set took me like 3 minutes but only because I had to adjust the rings. then 1:08, 1:12, 2:40 something, and then the last one I could only get one. I also couldn't press out my dip a few times. Once I get the video thing going again I will post it or send it to you John. 

+

10 Power Clean & Jerk 65#

10 Burpees

10 Pull Ups

2 min rest

x5

Cleans were unbroken, burpees were smoothish, pull ups weren't unbroken. My grip was shot. Didn't time these, recorded them, but once again.. 

Today didn't go as well as I would have liked it to. It wasn't awful, but yeah, tomorrow is a new day.

Can't count

15 rep max back squat

-did 185# for 16 cause apparently I can't count. Oops! I'll post the video later

40,30,20,10

Wall ball

Kbs

Double under

-15:51 

I'm sure I'll be walking funny tomorro. No big deal!

Rain keeps marines away

Got off work early, went to the gym, and awwwww there was barely anyone in there. It's also down pouring, and most people are probably still working, but man was it nice to workout without people crowding me.

A. Push Press. 5, 4, 3, 2, 1. 

-95#, 105#, 115#, 125#, tried 140# failed, went down to 135#, it was easy so I went back up to 140# and got it! No videos today. 

 

B. Weighted Pull Up. (underhand grip). 2-3. x5

-10# x3, 15# x3, 20# x3, 25# x2, got 27.5# for 1 and then had to drop down to 25# for the last one.

 

C1. Bench Press. 5 reps. 1 min rest.

-95#, 105#, 115#, 120# x3. Couldn't get the last two reps and had no spot. I couldn't get it up on the 4th rep so I had to like roll it down my body. I looked around to see if anyone saw, thankfully no one did. I love rainy Fridays!

 

C2. Bent Over Row. 6-8. 1 min rest x4

95#, 100#, 110#, 120# did all these for 8 reps

Feeling strong! Pretty sure that's a new PR for my Push Press. Funny what a little hard work and dedication can do.

TGFRD

Thank God For Rest Days! I'm a little sore today, but most of all just tired.

"Christine"

3 rounds

500m row

12 Bodyweight Deadlift (145)

21 Box Jumps 20"

- 14:28. 145 never felt so heavy. broke the first 2 rounds up into 3s then did the last round in 4s. 

Like I said TGFRD

Roids?

Got asked today where I got my steroids. They were joking of course.

A. Squat Clean x 1 / Hang Squat Clean x 3 / Front Squat  x 5. 2 min rest x 4.

-My legs felt like a million pounds today. I didn't take very much time warming up because there were so many people in there and I really just wanted to claim my spot. Did these at 95#, 105#, 110#, 115#  

B. Squat Snatch 65-80#. 2 TnG reps every 30 secs for 10 mins.

-Did these at 65#. Besides the first one, I think I avoided the pause in between the first and second rep? Either way, they felt good, maybe could have done more weight but was trying to do it correctly. 

C1. Wall Facing Shoulder Taps. AMRAP unbroken (accumulate at least 30).

Filmed some of these but then my phone ran out of space.  I didn't touch my shoulder very often, but I was able to lift my hands which I've never been able to do before. On my last set, which I didn't get to film, I actually touched my shoulder almost every time! Did the first two sets 15 and 15, and then the last three, 10, 10, 10.

C2. Inverted hang on rings. Accumulate 45 secs. x5

Did these correctly this time, but took me awhile to figure out where to place the phone so I could see it while upside down. Again, didn't get to record all of it because I didn't have enough space.

Muscle up-ish

A. 10-20 Muscle Ups not for time.

-Did 15! Not from a dead hang, and not always pretty, but did them. Started recording on my 3rd one. Wasn't going to record at all, but then I figured I might as well. Recording myself has really helped me see what I'm doing wrong. Some of the guys asked if they could try, none succeeded, that kinda felt good lol. Added in the guys failing and a few of my failures. I really wanted to go for 20 but failed twice on 16, so I figured 15 was really good since I didn't even think I'd be able to do 1.

+

60 sec timer:

8 Toes to Bar

8 Burpees

AMRAP double unders in remaining time

90 sec rest

x12

-I was able to stay on the bar and string all the 

I felt much better today than I did yesterday. I was actually able to get lost in my workout today. Felt strong!

1-2-1

1 mile run
2k row
1 mile run
-28:20. Paused my timer while I transitioned because I had to wipe down the treadmill and rower in between and run to the other side of the gym, but still transitioned quickly. Of course I'm going to say this workout sucked because I hate running, but I'm glad I did it.

I'm running a 5k tomorrow morning for breast cancer awareness. This causes me some anxiety, but I'll be okay.

Tough all around

A. Squat snatch x1/ hang squat snatch x2/ snatch balance x3. 2 min rest. X6
-45#, 65#, 70#, 75#, 80#, 85#. In the video, I forgot to record 75# some how, but I did do it. These felt strong but were tough at the same time. Mostly my wrists were hurting.

B. Squat clean (TnG). 3 on the min for 10 mins. 115-135
-Did 115# for 3 rounds and then went up to 120#. They were definitely hard!

C1. Handstand hold facing wall. Accumulate 60 sec in as few sets as
poss. 60 sec rest.
-Did these in sets of 2 the first two rounds and then in sets of 3. They were reallllly hard!

C2. Inverted hang on rings. Accumulate 45 secs. 60 sec rest. X5
-Not that hard, but the last two rounds were hard to hold on. My last round my hand started to slip but I only had 5 seconds left,  and risked falling on my head. Made a video for this, it was boring at regular speed, so I sped it up for your entertainment!

PRT secured!

6 rounds for time
30 double unders
15 burpees
10 toes to bar
5 burpee pull ups

-24:32 was really pushing for under 25 so I'm happy that I did it. This was tough. Double unders were broken but not much was able to knock out large chunks. Burpees sucked. Toes to bar were broken up. Burpee pull ups were probably the easiest out of all this.

Did my PRT this morning. Cut my run by 40 seconds and it was further than the last time by a few hundred feet. So I was pretty happy about that. 

Yesterday was weird not going to the gym, glad to be back!

Work Gym Homework Saturday

7 Rounds for time

7 Squat Snatch 65#

7 Box Jump 24"

7 Toes to Bar

7 Hand release push up

7 Calorie Row

-26:50. This hurt, haven't done a workout in awhile. Would have done ring push ups but didn't want to hog all the pull-up bars so I just did hand release. My legs felt pretty smoked on the snatches. Didn't use my oly shoes and could definitely tell when squating. 

On the bike now. Going easy. Probably going to take tomorrow and Monday off cause I'm doing my PRT Tuesday morning but will start my workouts Tuesday afternoon. Weighing in Monday, eeek!

Driving sucks

I had to drive to Rota today at 6 which is about an hour and half drive one way. I was pretty tired since I don't exactly sleep well here. I feel like a newborn baby who can't sleep through the night. Anyway, took a 10 minute nap after I got back to my room and then woke up and went to the gym.

 

A1. Hang Power Clean. Build to a 1rm

-95#, 115#, 125#, 135#, 145#, Failed twice at 150#, then got 150#, and failed at 155#. Video below

 

A2. Bench Press. Build to a 2 rm.

-95#, 105#, 115#, 120#, 125#, 130#, 135#. Didn't have a spotter, and 135# almost didn't happen on the second rep. I didn't record these, but if I did, and I dropped it, I'm sure it would be on some gym fails facebook page or something. Either way, I got it! 

 

+

10 min Max Double Unders

-257

 

right into 

 

800m run for time

-4:17

Then did the bike for 35 minutes. 

Gotta work in the morning, so posting this, showering and getting into bed. I know, living on the edge.

30 30 30

Row

30 sec hard

30 sec easy

X30

My easy was reallllly easy and my hard I tried to keep under 2:10. Usually was under 2:05 sometimes under 2 just depended on how much my butt or back were cramping.

On the bike now for 30 minutes. Then I'm gonna roll out.

Walking funny

A. Snatch Balance. 5 reps x 6. Rest as needed. Aaaaas light as you need to dive way the hell down to the bottom fast.  

-Was trying to get to the bottom, still feel like I'm not doing these right. I did two at 45#, then went up 55#, 65#, 70#, 75#. Watched the videos in between each set to see if I was doing it right, not really sure though.

 

B. Front Squat. 10, 8, 6, 4, 2, 4, 6, 8, 10. 2 min rest between sets.

-Started at 95#, 105#, 115#, 125#, 135#, 130#, 125#, 115#, 105#. All felt strong but my left hip flexor was extra tight today. 

 

 

C. Jumping Back Squat. 12 reps. 1 min rest. x3 ("lighter"... fast.. and unbroken.)

-Did these all at 65# cause I wasn't sure exactly what "lighter" was. Instead of cropping the video I just sped it up. Hope you enjoy! 

Did 30 minutes on the bike after. 

Two-a-day

5 rounds for time

400m run

21 KBS 1 pood

12 Pull Ups

25:29. Ran on the treadmill which was in a different room than the pull up bar and kb but it wasn't too crowded so I was able to jog from room to room. Did the kbs unbroken but the pull ups were pretty broken up. I miss Down East's pullup bar! Overall this felt good just wish I had someone to compare it to or to have someone to do it with.

Went to the gym this morning and did the elliptical for 30 minutes. Figured I will do that a few days a week. 

Happy Monday!

Notta

A. Clean Grip Deadlift @ 22x1. 2, 2, 2, 1, 1, 1. 2 min rest.

No videos but did these at 155#, 185#, 205#, 225#, 245#, 255# all felt good, prob could have gone heavier.

B. Bench Press. 3 reps x 5. 2 min rest.

95#, 105#, 115#, 120#, 125#. Had a spot today so went for more weight

C1. Push Jerk. 6-8. 1 min rest.

Did these at 95# for 6 reps except the last round did 105# for 6. Push jerk was never my best movement.

C2. Feet Elevated Ring Row. 15 reps. 1 min rest. x5

 These were tough. The last two rounds I started elevated for 8 reps and then put my feet on the ground for the last 7. 

I'm on the bike now for 30 minutes just cause there's nothing else going on tonight.

Aint no rest for the wicked

3 min Hollow Rock Accumulation

-Did the first minute unbroken, the next minute 30sec and then 15 sec the rest of the time. 

+

15 min easy row

-Rowed 3070 meters

15 min easy bike

-Not sure how far I biked I think over 3 miles

15 min easy run

-I did the elliptical cause I knew I had to run for basketball

I rested yesterday because if I didn't I wouldn't have a rest day till next Thursday cause of Basketball. Today felt good, took it pretty easy but had a two hour basketball practice after.

So yeah, that's today.

Sore

I was pretty sore today, especially my left shoulder. 

 

A. Squat Snatch. Build to a 1rm.

Video is attached, ended up getting 100#. Definitely strong enough to get more but wasn't dropping under the bar (go figure).

 

B. Back Squat. 2, 2, 1, 1. 2 min rest

Did 175#, 195#, 205#, 220#. Felt strong and that I could do more. 

 

 

+

300 Double Unders for time

*5 burpees at the top of each minute... including first minute

 

18:59. This sucked. Toward the end I was really tired and my shoulder hurt a lot on the burpees. I was determined to finish in under 20! 

Cindy, oh Cindy

20 rounds of Cindy for time

Got 26:37. It all felt good I think I paced myself well. My left shoulder bothered me on the push ups but I was able to break those up 5 and 5. Did the pull ups either unbroken or 3 and 5 and the squats 8 and 7 or 10 and 5.

 I'm currently riding the bike at the gym for a little extra cardio. Trying to lose some more weight. Played some ultimate frisbee at work.

Today was a good day.

Just another day in paradise

30 second row "hard"

30 second row "easy"

x20

(5 min walk between sets 10 and 11)

 

Ended up rowing 4000 meters doing this. The hard was usually under 2:00 and the easy was veryyyyy easy. I definitely appreciated the walk in between 10-11. 

 

Here's to resting.

The struggle is real

A. Snatch Grip Deadlift @ 22x1. 3, 2, 1, 3, 2, 1. 2 min rest. Second "wave" heavier.

135#, 155#, 175#, 175#, 195#, 215# All felt strong. I have a video but it's taking forever to load so I'll add it tomorrow or something.

video added

B. Bench Press. 5x5. 2 min rest.

95#, 100#, 105#, 110#, 115#. Didn't have a spotter so I was scared to go any higher. 

C1. Push Press. 8-10. 1 min rest.

Did all these at 95# and 8 reps. Didn't expect it to feel as heavy as it did.

C2. Toes to Bar. 15 reps. 1 min rest. x5

Was able to string these together. Did 6-7 the first go around and then would break up the last bit. 

+

15 min easy jog/bike (if ya got time... )

Did the bike for 20 minutes and then had basketball practice for 2.5 hours. 

I'm tired. Goodnight!

Ebola

Well, my unit sent some people to go fight Ebola today. Woke up at 4 to say goodbye, which kind of threw me off later since I was so tired.  Here is the article if you would like to read it.

http://www.marinecorpstimes.com/article/20141008/NEWS/310080056/Marines-deploy-from-Spain-Ebola-fight?sf32146988=1

Anywhoo today was 20 min AMRAP
4 HSPU
4 Strict pull ups
20 second accumulated L sit

I got 7+2. The gym was packed, I was annoyed. Then some kid, tried to tell me I should do my pull ups differently. I looked at him, looked at the minimal amount of weight he was attempting to dead lift and continued on with my workout.

I played basketball after for an hour and a half.

Kind of sad, Kristy (my workout partner) is leaving to go fight the good fight. Stay safe Kristy and the rest of the crew.

Until Friday.

PRsssssssss

Feeling pretty great right now! 20# PRs on both my lifts today (videos included).

A. Squat Clean. Build to a 1 rm. (2 fails max)

I know you said 2 fails max butttt I knew I could get the lifts (sorry John). Did 95#, 115#, 125#, 135#, 145#, failed once at 150#, got 150#, failed 3 times at 155#, then got 155#, and then tried 160# just for shits and giggles and failed. There were guys from my unit watching so I kind of felt like I had to make the lifts. At first it psyched me out, but I knew I had 155# I just had to get in the zone. Either way, that is a 20# squat clean PR for me!

B. Back Squat. 3 reps x 5. 2 min rest.

Did these at 135#, 155#, 175#, 195#, 205#. This is also a 20# PR for me, since the last time I went for a one rep BS my max was 185#. The fact that I did 205# for 3 feels pretty awesome! Today was a great day for my lifts.

+

1000m row

25 double unders

750m row

50 double unders

500m row

75 double unders

250m row

100 double unders

27:25 and it was all due to my double unders. The first 2 rounds were fine, but I the last round took me 7 minutes to do 100 double unders. I tried to get past 16 6 times and kept tripping up. I had to have a talk with myself and tell myself to calm down and stop getting so frustrated. The rows felt good, kept it under 2:10 most of the time, went no higher than 2:15. 

Power outage

40 min AMRAP (at "comfortable" pace)

400m run

into

3 rounds

20 sec side plank on hand L

20 sec side plank on hand R

20 sec hollow rock

into

2 min bike

into

3 rounds of Cindy

I did exacrly 3 rounds and had 9 seconds to spare at the end. This wod was interesting because the treadmill is in a different room from where I did everything else. I ran from room to room though just to keep moving. Everything felt okay and didn't feel defeated at the end or anything. 

Today was a long day, and I've been sleeping like crap. To top it off, the power went out mid shower, so that was fun.

I'm excited to try for a new PR tomorrow!

Thrusters+rower=death

Today was tough!

10 rounds

10 unbroken thrusters 65#

250m row

Did it in 28:02. I broke once at 5 reps on the 4th round but didn't mean to. I went to rest my wrists and accidently dropped the bar. I was able to do all the other rounds unbroken but took a little bit of a rest in between the row into the thrusters so I could do so. Finished all the rows between 1:08-1:10. This workout was pretty tough for me. Thrusters and rowing together is an evil combination, but glad I did it and tomorrow is a rest day!

I'm suppose to be going to Ronda today. It's supposed to be one of the best tourist attractions in Spain! 

Oh, I weighed myself and measured my waist, I've lost 2 inches off my waist and I'm down 4 lb. Hard work pays off! 

Crazy week

This week was crazy at work, especially today! I really wanted a nap today, but that didn't happen. Instead, this did..

 

A. Deadlift. 5, 4, 3, 2, 1. 3 min rest.

185#, 205#, 225#, 245#, 270#. These felt good, haven't done dead lifts in awhile. 

B. Split Jerk. 2, 2, 1, 1. 2 min rest.

115#, 125#, 135#, 145# which I'm pretty sure 145 is a new PR. My left shoulder felt a little weak today, and I know I'm not dropping into this enough. 

 

 

 

C1. Ring Push Up w/ ext rotation at top. 15 reps. 30 sec rest.

Posted a video of 10 of these just to make sure I was doing them right. They got pretty tough but was really working on rotating my palms forward. 

 

 

C2. Toes to Bar. 15 reps. 30 sec rest. x4

Was able to string these together, ended up doing sets of 5 for most of them. 

 

+

15 min Easy Jog

Ran a mile and a half. Felt fine, but my shins were sore during it. I took some time to stretch out my calves after.