100813

#TIP strikes again

21-15-9 (not for time)
GHD sit ups
back extensions

then

500m row
50 DU
400m row
40 DU
300m row
30 DU
200m row
20 DU
100m row
10 DU
10:30. Def started off too fast on the first 500 (140-150)...didn't do the 50 DU unbroken (more like 30/20) and then found a much slower pace (<2....2:15-2:30) for the rest of the rows. Got tripped up at 32 for the 40 DU, and then managed the rest unbroken (I think?). Bright side: the 100 m row felt like nothing and the 10 DU were cake. nothing like a long(ish) WOD for a little perspective.

THEN

Row skill work
Josh worked with me a little bit, trying to get more efficient with the pull-rest-recover-repeat cycle. Think it helped? need to practice more. REALLY appreciate him willing to work with me. Love my gym. Love my coaches. Everyone wants everyone to succeed.

THEN
30 min z1 airdyne.
airdyne sucks. airdyne sucks more when it's chilly and you're blowing wind on yourself.

100713

Today I got to try out one of our new toys...the tsunami bar..which to the naked eye just looks like an axel (aka massive grip) but when you pick it up your realize A) it only weighs about 5 pounds and B) it moves and shakes with any motion you make.

With a tsunami bar loaded with 50#

5 jerks

5 OHS

5 snatch balance

10 FR walking lunges

Rest 5 min..5x..don't put down bar until done with whole complex
Holy tsunami bar. The jerks weren't that bad. The OHS squats were killer....and the first few snatch balances were more like, let's fall on my butt while holding the bar. I got better as the rounds went on though. I realllllly felt a difference between my first set of OHS and my last. This will be a great tool for me to use on my overhead work. Bodwise, I think I'm getting better. My hands swelled a little bit today...but my shoulder is what's bothering me the most. It's incredibly painful and difficult for me to move when I wake up, but as the day goes on...it gets a lot better. Feels about 80% right now...hoping it will stay that way.

Have a million things to do tonight...will add food at a later time (maybe). Also need to start using beyond the whiteboard. blahhh so much to do.

100513

I was really lacking motivation today, but I made it to the gym after work this morning and got my workout in. I feel like I probably didn't reach my full potential, but I am satisfied that at this moment in time, I gave it my best. I'm getting fed up with being injured. My forearms seem to be getting better, but I'm dealing with some shoulder stuff right now too. Just falling apart right now. It will get better though....I also hit myself in the face with a 20 pound wall ball. That was fun,

3 rounds @ 80%
25 wall balls, 20#, 10'
20 sit ups
15 HR push ups
9:29. don't think I got an entire round of wallballs UB. 20 pounds felt really heavy. Sit ups were find, and the push ups were OK too. My left tricep is super sore from yesterday, and my shoulders are fatigued, but the wallballs were really the worst.
+
death by burpees
16 rounds + 14 burpees. This got difficult circa round 14. I wasn't really pumped up coming into this workout, and I felt ike I probably could have done better had I been in a better frame of mind. This highlights the importance of mental toughness..

100413

300 push ups. 300! THREE HUNDRED! and by the end of this delightful workout, I was on all fours....and dripping sweat. I'm really attractive, I promise. In other news, I think I have a labral tear. My shoulder has been KILLING me lately, it wakes me up at night, clunks, yada yada yada...so I'm dosing myself with aleve and doing some bandwork/rehab at the gym. My job comes in handy sometimes...

10 rounds:
10 push ups
10 sit ups
20 push ups
rest 30 seconds
My times were kind of all over the place: 1:15/1:45/2:13/1:50/1:34/1:50/1:45/1:50/2:10/1:40. None of these rounds were "easy" the first few were definitely easier. but dear lord push ups are hard.

I'm just so happy that even though I've encountered this road block, I have my people at the gym supporting me, encouraging me, and helping me focus on what I can improve on right now.

100313

10 walking lungest (95# front rack)
12 GHD sit ups
400m run
(5 min rest)
400 m run
12 GHD sit ups
10 walking lunges
(5 minutes rest)
10 walking lunges
12 GHD sit ups
400m run
The goal was to keep all the times the same. I got 2:44/3:29/3:07. The second round was definitely the worst. Doing the lunges were KILLER and I had to take them pretty slow. Overall, I'm feeling pretty achy and tired. My shoulder hurts and is clunky for reasons unknown since I'm not doing any upper body...and my legs feel tight from the influx of running. I think know this is good though. Even though I'm not doing upper body lifting, I feel like this will pay off when it is time for the open.

FOOD:
I promise I will update....and go back and update the back posts soon. things are crazy. wah.

100213

Not quite sure how I feel about today's workout..

Back Squat:
5-4-3-4-3
155/170/185/180*/*
This started out strong, but I ended up dropping the last rep on the second "4" and then dropped the first of the "3". It was like my body just decided it wasn't going to squat any more. It was a little disappointing because I know I can (and have) squatted heavier for more reps, but not today. I didn't beat myself up about it though, just moved on...so I'm happy about that.
+
50 cal AD
50 NP burpee
50 box jumps
50 sit ups
50 double unders
12:59
This felt pretty good. I tried to keep a pretty good pace on the AD, I thought my NP burpees were pretty speedy, but Ben came up to me after and told me otherwise...box jumps were rough, but I just kept jumping up and stepping down. Sit ups were good. And I knocked out 50 double unders without stopping or getting tripped up. huzzah.

100113

Today was my "long day" I go from class (8:30 am, wooo!) to work to the gym. Tuesdays are the days that I have to dig a little deeper to find motivation...but not today; I was ready to train hard. Today's workout was 100% what I needed further emphasizing my #TIP mentality. It was pretty tough, and my legs felt kind of fatigued, but instead of grumbling and thinking about how much it sucked, I tried to turn it around and be thankful for the opportunity to improve on all of these things

10 Min AMRAP
10 back extensions
20 ab mat sit ups
200 m run
3 MINUTES REST
10 min AMRAP
20 double unders
:30 FLR
20 cal AD
3 MINUTES REST
x2
First AMRAP: 4 rounds + 100m run; 4 rounds + 10 sit ups
Second AMRAP: 3 rounds + 1 cal; 3 rounds + 11 du
I definitely slowed down a bit between rounds, but nothing drastic (in my opinion). The back extensions and sit ups were cake. The run was not so lovely. My shins are feeling pretty tight, so I'll be sure to mobilize a bunch. My double unders were relatively unbroken. I missed a few as fatigue set it...but it was more stopping because I got tripped up instead of stopping because I was tired. the FLR was not a problem, and for the AD I tried to keep a pretty brisk pace.

Meals:
1: fritatta
2: almonds and dried fruit
3: meat balls and sweet potato cubes
4: homemade lara bar balls
5: roasted potato medley; tuna+hard boiled egg+salsa; plantain chips
1480 cals, 115 carbs, 94 pro. this is no bueno. my stomach hurts though...I blame that