I am SORE!

10/20/2009 Tuesday

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

16:16

Cleaning my BW gets me after awhile, just need to work on as little as rest as possible. In order to get better just gotta attack it.

10/21/2009 Wednesday

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pulls-12,12,12,12,12,9,8,9=86--goal was 12

Pushs-12,12,12,8,7,6,5,5=67--goal was 12

Sits-14,13,12,12,12,11,11,11=96--goal was 14

squats-15,15,16,16,15,15,15,15=122--goal was 15

371

I did not make the pullups only because I lost my rythmn of the butterfly mid cylce on the last three, other than that I would have made all 12. The pushes are always hard for me and I should have gamed it better, not reaching for such a lofty goal, should have done 10s. I thought for sure sits would be 14, do not know what happened. Squats I could have done 16s.

Then

later in the day I did the following:

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

11:29

I wanted to see what it would be like to do 2 WODs in a day. That day, not bad. The next 4, I was sore. My glutes from the top of my butt to the bottom was SORE also my abs were on FIRE, SORE to cough, laugh, sit up, etc.

Melissa did TSE as well and here are her numbers.

Pulls-11,8,8,8,8,8,7,7=65

Puhses-12,12,10,7,8,7,7,6=69

Sits-8,8,7,7,7,7,7,7=58

Squat-12,12,12,12,12,12,11,13=96

288

10/23/2009 Friday

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

15:57

I was pleasantly surprised at how well I did with the thrusters. The rope climbs were tripled as I have a short rope and to make up the slack that is what it has to be. I also do not have alot of room so they are perfomred from the supine position keeping the planck position throughout the entire motion, tough but not the same.

10/24/2009 Saturday

Deadlift 5x5--185, 205, 215, 225

then

"Flight Simulator"
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders--4 misses made it on the 5th attempt
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders-- 1 miss mad it on the 2nd attempt
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders--1 miss mad it on the 2nd attempt
35 unbroken double unders--1 miss mad it on the 2nd attempt
30 unbroken double unders
25 unbroken double unders--1 miss mad it on the 2nd attempt
20 unbroken double unders
15 unbroken double unders--1 miss mad it on the 2nd attempt
10 unbroken double unders
5 unbroken double unders

21:48

This took me WAY longer than I thought and I can not believe I missed 4x on the first 25. My calves and forearms are now SORE!

I have forgotten to blog that I have ran 2 5Ks that I forgot to mention one at 23:12 which is my PR and the other at 24:13, I was dealing with my sinuses on the latter and feel I could have met if not obtained a new PR if I was fresh.