"Barbara" with some Muscle

Thursday 05/28/2009
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

My goal was sub 20min!!! Here are the results 3:01, 3:39, 4:21, 4:31, 4:22 Total=19:54

I am not sure if I am trying to hard in the first couple of rounds or not. This is the one WOD that gets me seeing Pukie by the end. All in all goal was met!!!

Today
30 Muscle-ups for time

Previous goal was 8something. My goal for today sub 5min, attainable but difficult. I ended up with 5:31. I had 2 misses out of the 30. I have been trying to get the video on the blog but it is taking a long time to upload. I will let it run overnight and see where it is in the morning.

By the way, front squats 3x3 170, 180. I did not get 185x3, however, I was able to manage 185x3 on single sets. Not sure if my legs were still feeling Barbara or if the weight is getting heavy enough to start seeing smaller increments in increasing weight. Back squat the same. 155x17 my goal was 20 and how I felt last Thursday I felt I could of completed it but no go.

So I figured out why the video will not post, size is to big. I will have to figure out how to upload to youtube and then post on the blog. I will keep you informed!!

Good Day

Today was "Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

I was not sure what to expect this time around as last time I met Pukie and messed up on the time for the last round. My numbers for last time were not that great and I was concerned this time around. Last night I picked 5 songs and made a playlist for my iPOD. The songs were around 4min none above and a couple around 3:50. My goal was 4min a round so I figured if I completed the round before the song was over I was in good shape, good motivator as well. Here is what happened;
3:21, 3:45, 4:13, 4:26, 4:51=20:36
I was very pleased with my effort and very close to meeting my friend Pukie for the second time. I feel one thing that has improved for me is my ability to push through the discomfort I am feeling in the WODs as well as my MetCon ability. I still need to work on the strength. Maybe CrossFit strength bias is something I should look into. We will see

Time Flys!!

Saturday
"CrossFit Total"
Back squat, 1 rep 205
Shoulder Press, 1 rep 115
Deadlift, 1 rep 245
Total 565
I was very impressed with myself and the numbers I put out. I estimated just right as i worked my way up to the max, the last rep was definetly all I could muster. Good total for my first CFT, higher by 100 next time.

Monday
I met Pukie for the first time!!!! I was on my last round and had 50 squats left to complete when I felt it coming on. I quickly went to the restroom and there he was starring right at me. I finished the round but had stopped my time and forgot to reset it. I should have let it ran and stopped after pukie and finishing the squats.
Also that three min rest period flies by. I just lie down to rest when I look at my watch and it is time to go again, a really good METCON WOD
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
3:31, 4:06, 6:30, 6:33, 5:47 with squats left to complete

Today
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
2:01, 2:20, 2:25, 2:19, 2:44, total 11:50
I am still working on full GHD situps I am able to go lower than parallel, however, feel uncomfortable going all the way on a swiss ball or over a bench. Today I used a bench and placed it ontop of two sets of 45# plates to make it higher. I like the bench better as it does not bounce like the ball, but afraid to go all the way as I do not want it to tip over. Way better back exercise using the bench than the actual back extension machine designated at the gym. I feel it alot more in my back with the end position parallel to the floor. I would like to practice full ROM GHD situps I just do not have the machine either that or I need to grow a pair and just try it on the bench