Posts tagged sos

Seems like when I don’t have a goal, I lose focus and food falls in my face. Thanks to @rindy for going 4n4 at it again with me!

Start: 134.4

4% = 5.4

Goal for 8/13: 129

Need to count those stupid almonds. And the pecans. And the walnuts. And the pistachios. I tend to eat nuts like popcorn. Derp!

Woops, forgot to snap a shot of the board.

Strength: Partial Deadlifts

You only lift just to your knees. Super awkward, as were the number of sets: 3 sets x 4 reps:

• 113#
• 143#
• 173#

MetCon: “Zimmerman”

AMRAP for 25 minutes:

• 11 chest to bar pull-ups: I used purple + red band
• 2 deadlifts (Rx was 215#!! I used 153#)
• 10 handstand push-ups

Did 7 rounds — lost some time because I started with the 173# on the bar, but spent time taking off weight to put it at 153#. My form was crap on the 173# for the full lift.

This trainer wanted head to floor (not head to abmat) for full range of motion, so I did any I couldn’t finish as piked on the bench. So my rounds were:

• 6 HSPU, 4 piked
• 6 HSPU, 4 piked
• 4 HSPU, 6 piked
• 3 HSPU, 7 piked
• 2 HSPU, 8 piked
• 2 HSPU, 8 piked
• 1 HSPU, 9 piked

My arms are were shaking for a good 20 minutes after this WOD! It was a real challenge, and I really enjoyed it. Will be awesome when I can chest to bar on just a red band one day!

This is a pike press if you don’t know what I’m talking about. It’s a way to progress to full HSPUs if you’re working on those. The higher your legs, the more challenging it is.

SoS: 132.8

So. Friggin. Hard.

This was one of the “bad” ones. And damn you doggie for the interruption at 4.85! I had to walk him back to his porch, hence the slowdown in mile 5. The air is like soup. Felt like I couldn’t catch my breath the whole time.

There’s a CF at 9:00 today, but I don’t think I’ll be able to make it. It’s 8:15 and I’m standing here dripping wet and dehydrated. Too much rice + soy sauce yesterday, and I’ve been a carboholic for two days. Which results in:

SoS: 134.8

Back up 3 lbs from 4n4. Gotta get the snacking back under control. Reminder: Do not allow husbands to go to the grocery for milk. They come home with extra stuff that you never buy for them because you can’t stay out of it!

Strength: Deadlifts

4 sets x 10 reps:

• 103#
• 113#
• 123#
• 133#

I went with what I knew I could do at a medium-hard effort with good form. Didn’t want to hobble around like after those heavy sets of 2 last week!

WOD: “Cindy”

AMRAP 20 minutes:

• 5 pull-ups: Used the blue band
• 10 push-ups: Strict form
• 15 squats

I finished 14 rounds, right on the buzzer. Most of my time was wasted getting my foot in and out of the band.

———————-

My training plan actually had me running today and not yesterday, oops. I messed up. Beautiful morning out today, so I took advantage of it by sitting on my porch and drinking coffee instead of running. Need to rest my legs a bit! After yesterday’s squats, I can feel that stupid hip flexor talking to me again. Damn you!! Need to find some strengthening and stretching exercises for it.

SoS: 134

First up, CrossFit.

Strength: Front Squat

4 sets x 4 reps:

• 83#
• 103#
• 113#
• 123# - only a tiny twinge in the hip, I’m 98% better!

WOD:

12 minutes AMRAP, I did 4 rounds + 15 thrusters:

• Thrusters at 53#
• 180 degree burpees

Whoever made up the silly burpees was probably at his daughter’s ballet recital or some crap. Made me dizzy and I thought they were pretty dumb.

Then we did some tabata stuff:

• 8 rounds of 1 armed planks (not side planks, just put the other arm behind your back)
• V-Ups (I did 7 each round, my V-Ups suck)

Then I went down and ran 4 miles by the river. Such a beautiful morning!

It was like running through the Internet down there. I’ve never seen so many baby bunnies and ducks anywhere else. I kept waiting for meme fonts to flash in front of my eyes with funny sayings above their heads.

They’re converting the brown bridge behind me to a pedestrian bridge. I think it is scheduled for completion in Spring of 2013. Can’t wait!! It’s going to be awesome. Has a big curved ramp with cool lights on it that you walk up to get on it, then you can walk across to the park on the other side in Indiana.

SoS: 133.6

Took a lot of willpower to tie my shoes this morning!

1 mile warm-up, then 2 rounds of:

• 1.5 minute fast, 1.5 minute recover
• 3 minute fast, 3 minute recover

Then about a .75 mile cool-down.

SoS: 133.8

This morning, Max walks up to me and asks if I’d like to know the story of Bane. Seems he has his own version:

Let me tell you what happened to Bane. He loved a lot of pets — ALL of them in the whole wide world. He worked at a meat factory, so it made him sad. One day he went home and was working in his lab and he made the same mistake as Bruce Banner. It made him a Man and it made him a bad guy, too. Third, it made him grow strong and big. So what could it be?

He hasn’t heard the story about Venom. I’m not sure what his question meant.

To keep this on topic:

SoS: 132.8

Strength: Front Squats

4 x 10 reps — I still kept it light because when I squat I can feel that stabbing in my hip flexor. Until that’s gone, I won’t push it:

• 45#
• 65#
• 75#
• 85#

WOD: Oh good, after my 7 mile run this morning today’s WOD is basically cardio.

3 rounds of:

• 30 box jumps : I did 18”
• 30 sumo deadlift high pulls: I did with empty 45# bar
• 30 kettlebell swings: Used a 25#

Complete sweat sesh. 21:30 was my time.

SoS/4n4: Today’s the “last” day of the 4n4! My results:

• Start: 137
• 4% = 5.5 lbs
• Today: 131.8
• Loss = 5.2, or 3.8%

Super close!!! Can’t say enough how happy I am that I started paying attention again to what I’m shoving in my pie hole. It’s making a big difference. Goal for 7/15 is 129, so about 3 lbs.

Right now, though? Peanut butter sandwich and milk. STARVING!!

Strength: Shoulder Presses + Strict Pullups

4 sets of 12 reps on each.

Presses:

• 53#
• 63#
• 68#
• 68#

On the pull-ups, I used one of the thicker bands.

Metcon: 30:21

3 rounds of:

• 400m row: Man I am starting to SUCK at rowing all of the sudden? I couldn’t get over 2:30!
• 30 wall balls: Mod to 10#, broken into multiple sets, almost died
• 20 toes to bar: Each round, I’d manage to do about 5 at first, then sets of 2 or 3 to finish out
• 10 medicine ball plyo push-ups like this: These are FUN! I’m nowhere near as good as the guy in the video! I could do 5 in a row on the big soft ball (like a 10#) that doesn’t roll.

All in all, this was just pure WORK.

After the torture fest, I went for a 3 mile jog down by the river. I did see a van down by the river, but it was an ambulance.

Took me awhile to get going. Seems my first mile out is always super slow lately. Still need to cut myself some slack — I can still feel a tightness in my chest from last week’s sickness. Getting out there, though!

SoS/4n4: 132.8

Yesterday I saw 131.6, which is right at 4% loss. Since I’m still fluctuating a lot, I know we’re headed in the right direction and I’ll probably be at 131 or 130 next week!

My all-time tumblr low was 129. New goal is to get there in the next 4 weeks. Stoked!