"Michael"

"Michael"
3 rounds:
800m run
50 back extensions
50 situps

29:13 with really poor transitions since the track is on the 3rd floor and the GHD is on the ground floor of the gym.  Plus, I was dumb and didn't have a situp mat setup next to the GHD and had to track one down.  My 800's were progressively slow, 3:41, 4:00, 4:13 for a total run time of 11:54.  The back ext. and situps took about 5 minutes for a total of 15, so my time could have been around 27 minutes.  This was my first time trying Michael, so it was a PR.
Mile run cooldown.

my 800 PR is 3:36 so I actually wasn't too far off with my first one at 3:41.  My goal is to run a 3:00 minute 800m.

"Annie"

Finally a good workout!   Haha, "finally", it's been what, two weeks?  Whatever, I'm impatient. I need some instant gratification once in a while.
So, what am I happy about?  A 7:38 "Annie" PR!  Boom!  Slaughtered my old PR by several minutes.  The only way I could do it faster is if I didn't mess up on any of the double unders.
I've decided that I'm always going to warm up with at least 1000m row and cool down with at least a mile run.
Today:
1000m row warm up
Annie: 50-40-30-20-10 DU's and Situps
4x3 Push Jerk 88#
1 mile cool down
foam roll
Finisher: 3x10 Pullups

Felt like I could have done more, but want to get a solid week in since I'll have to take Saturday off for sure because of our Spring Tourney at NIU.

Motivation

Every workout that doesn't go well is motivation for me to get back into shape.  It's really funny because I see these workouts and think, "I can do that" because I used to be able to.  I guess it's good that I'm still confident enough in myself that I believe I can do anything, but then it's a pretty harsh reality when I attempt and fail.  It's like when I went through a growth spurt in college and went to try on clothes and couldn't believe I wasn't a size 0 anymore.

Todays Failure:

10 minute AMRAP
500m run
1 arm OH kettlebell squat 16kg
Every time you drop the KB, run 200m

Not only did I think I could do 1 arm KB squats, I thought I could do a ton of reps (200?) within the 10 minutes.  And I thought I might only have to run once or twice.  WRONG!  I guess I've never attempted 1 arm KB squats, because I realized quickly that I can not do them at all.  Not with any range of motion anyway.  Will have to figure out why that is.  I can do OH squats just fine with a bar.  So, I did 1 arm OH walking lunges instead.  As far as the reps, wrong again!  I could only do about 25-20 at a time so I ended up running 4 times with a total of 68 reps.  200? Not even close. 68.  Epic fail.

The hardest part about all this, is that I want to do more.  I want to work out twice a day for a few hours, but I can't.  My body is just not ready for that kind of work.  So I'm doing things the right way and only doing one workout a day and giving myself plenty of rest.  Sometimes too much rest because I'm so sore I can't do anything.  I just need to remember to be patient and that it will all come back in due time.  That time just can't come soon enough.

Qualifier WOD #1

So I just went back and looked at the Regional WOD I modified.  This was the OG workout:
5 minutes rowing for calories
4 minutes box jumps
3 minutes hang squat snatches 45#
2 minutes wall ball
1 minute HSPU
The top score was 256!  My modified score was 253!  Not too bad!

So the first Qualifier WOD was yesterday.  It was:
10 minute AMRAP
30 Double Unders
15 Power Snatches 25kg

This WOD would have been right up my alley had I been training consistently.  I tried it anyway, but my lower back has been super tight and painful ever since I did some cleans the other day so it didn't go well.  The DU's were easy, the snatches should have been easy and light but they were not.  I did 3 rounds and stopped because of my back.  I have a loooooong way to go.

Oh yeah, and I tested my body composition.  Also terrible.  21%.  Got some serious work to do!

New Rep Scheme

Yesterday, I modified a Regional WOD by using a rep scheme I've never tried.

I did:
5 minutes rowing for calories            66cal
4 minutes 20" box jumps for reps     113 reps
3 minutes KB swings 16kg              47 reps
2 minutes thrusters 45#                    20 reps
1 minute HSPU (to red plate)            7 reps
                                      TOTAL:  253

I liked the different rep scheme, it was tough but fun.

The CrossFit Games Qualifiers start today.  I'm really sad I'm not in shape to compete, as that was one of my goals at the beginning of the year.  But, mono and a month off made sure that didn't happen.  I think I'm going to do the qualifying WOD's anyway to see how I measure up and how much I need to improve for next year.

Spring Break is OVER!

Ok, time to get moving...literally.  Worked out a couple days last week, was incredibly sore for days after.  Gotta push through the next two weeks and then the ridiculous soreness should subside.

The thing about CrossFit is there really isn't any "easing into it".  Because of the intensity, it doesn't matter how much you do or for how long, the intensity is what gets you.  So, here goes!

Day 2 Back in Action!

I talked Adam into working out with me today.
Warmed up with the fish game on the rower.
5x5 Push Press
AB worked up to 110#, I worked up to 88#
WOD:
10-9-8-7-6-5-4-3-2-1
Box Jump
Burpee
KB Swing
AB- 8:27
Me- 11:30
Man I felt slow, heavy and out of shape!

I'm Baaaack!

It' been 32 days off of complete rest.  I don't know if it was Mono or not, but I was wiped out for weeks, sleeping a ton and only being able to function for a few hours at a time.  Then, I started feeling better but didn't want to rush back in and relapse, and then I caught a cold or something and was down for the count AGAIN, for another week.  So, here I am.  A month off and ready to get back to work.  Finally!

Yesterday was my first workout, I tried to take it easy but my legs are ridiculously sore for what I did.

Warmed up with 1000m row
5x3 Back Squat 95#
3 rounds:
5 Pullups
10 GHD Situps
15 Pushups
20 Squats

Time: 6:57

Easy, right?  That's what I thought but my quads beg to differ.  I hate being out of shape and feeling like I'm starting from scratch.  Hopefully it comes back quick.  Oh yeah, and my weight was 132.5, the lightest I've been in a long time.  I'm sure some of that loss is from muscle, but it also goes to show that eating right can really manage your weight.  I would have been even more discouraged had I gained 10 pounds during my month of sickness.  At least there is something positive!