Thursday, July 19, 2012
OK sorry havent been posting in a long time im just better at scribbling it all down in a journal!!
But something about blogging and exposing it motivates me so here's yesterday ( got my mojo bacK)
MOB Warmup
Core Warmup: 2 Rounds
1m Plank Hold
30 sec L Sit Hold
MOD:
Front Squat
3-3-3-3-3
WOD: 21-15-9
Air Squat
KB Swing (53/35)
SDHP (75/55)
this was the type of WOD that you dont wanna breath in lol all out balls to the wall very quick easy movements some moving lods fast movement so I was needless to say nervous, why because i knew i can put 150% into this one.
DONE IN 3:45
TODAY
Warmup:
200m Run
10 Pushups
10 Situps
10 Grasshoppers
10 Donkey Kicks
200m Run
MOB:
Ham’s/Hip Flexor/Low Back
MOD: DL
5-5-3-1-1
WOD: 10 to 1
DL (185/135)
Dbl Under
Burpee Box Jump (24/20)
Another fast WOD
DONE IN 11:35
I ended with 235lbs, havent been going past that number since i tweaked my back abcouple months ago getting my lil guys out of the crib I work my back allot and always need to be well warmed up but havet been able to get to my usuallPR or even close to it!! frustrating but Oh well!!
Wednesday, April 4, 2012
ALL MENTAL TODAY and GYMNASTICS
Wednesday April 4th, 2012
Mobility WarmUp:
Feet Mashing
Chest Opener
Forearm/Elbow Mashing
WarmUp:
Junkyard Dog
10-100m Sprints
MOD:
Muscle Up Transition
WOD:
100 Pushups
50 Chin Ups
25m Low Crawl
400m Run
25m Low Crawl
50 Burpees
100 Situps
This took me 25: ??
AND IT BROKE ME, I WAS IN A MENTAL GAME WITH THIS ONE I WOULD DO 5 REPS OF WHATEVER AND TALK TO MYSELF AND ASK WHY I FELT THE WAY I DID, EMOTION WAS HIGH AND LOTS GOING ON THAT I TAKE TO THE LORD BUT EVERY NOW AND THEN IM ALLOWED TO BREAK I DIDNT CARE ABOUT BEATING ANYONE I JUST WANTED TO QUIT.......5 BURPEES FELT LIKE 50, MY HANDS STARTED TO RIP ON THE CHINUPS SO I SAVED MYSELF ON THAT AND I JUST WAS ANGRY LIKE SOME OTHER FORCE, I CALL IT "THE ENEMY" WAS TRYIG TO TELL ME TO STOP CHASING DREAMS AND THAT ILL NEVER BE GOOD BUT ITS DONE AND HEARNG SOME FELLOW MEMBERS TELLING ME ITS OK GOT ME THREW HELPED! SO THANKFUL! i WISH LIFE CAN BE PERFECT SOMETIMES BUT ITS NOT, YOU CAN BE IN A GOOD PLACE BUT GOTTA KEEP FIGHTING,KEEP SEEKING HIM MY LORD.
LIKE I SAID IT WAS ALL MENTAL
ON TO GYMNASTICS
I SAID WHEN I TURNED 30 I WANTED TO START GYMNASTICS AND WHEN BROOKE WAS IN HER FIRST YEAR I FIGURED I WOULD BE THAT MOM THAT LIVES HER DREAM THREW HER CHILDS, AND IT WASNT AVAILABLE 2 YEARS AGO, IM GOING ON 33 AND OUR GYM HIRED AN OLYMPIC TRAINED ( I MEAN TRAINED WITH THE TOP TRAINERS AND OLYPIANS)TRAINER AND SHE IS COMING ONCE A WEEK TO START AND I WENT ON TUESDAY AND I TOHOUGHT I WASNT GONNA GET MUCH OUT OF AN HOUR OF LEARNING THE HEADSTAND AND HANSTAND AND FINDING YOUR BODIES CENTER OF GRAVITY AND WE EVEN WALKED ON OUR HANDS, JUST WITH HER INSTRUCTIONS BOOM I GOT A FEW STEPS WTH MY HANDS!!!!! EXCITED ABOUT IT AND MY LATS AND SHOULDER ARE ON FIREHAVENT HAD THAT OAIN IN A LONG TIME EVEN WITH ALL WE DO!!!!
Mobility WarmUp:
Feet Mashing
Chest Opener
Forearm/Elbow Mashing
WarmUp:
Junkyard Dog
10-100m Sprints
MOD:
Muscle Up Transition
WOD:
100 Pushups
50 Chin Ups
25m Low Crawl
400m Run
25m Low Crawl
50 Burpees
100 Situps
This took me 25: ??
AND IT BROKE ME, I WAS IN A MENTAL GAME WITH THIS ONE I WOULD DO 5 REPS OF WHATEVER AND TALK TO MYSELF AND ASK WHY I FELT THE WAY I DID, EMOTION WAS HIGH AND LOTS GOING ON THAT I TAKE TO THE LORD BUT EVERY NOW AND THEN IM ALLOWED TO BREAK I DIDNT CARE ABOUT BEATING ANYONE I JUST WANTED TO QUIT.......5 BURPEES FELT LIKE 50, MY HANDS STARTED TO RIP ON THE CHINUPS SO I SAVED MYSELF ON THAT AND I JUST WAS ANGRY LIKE SOME OTHER FORCE, I CALL IT "THE ENEMY" WAS TRYIG TO TELL ME TO STOP CHASING DREAMS AND THAT ILL NEVER BE GOOD BUT ITS DONE AND HEARNG SOME FELLOW MEMBERS TELLING ME ITS OK GOT ME THREW HELPED! SO THANKFUL! i WISH LIFE CAN BE PERFECT SOMETIMES BUT ITS NOT, YOU CAN BE IN A GOOD PLACE BUT GOTTA KEEP FIGHTING,KEEP SEEKING HIM MY LORD.
LIKE I SAID IT WAS ALL MENTAL
ON TO GYMNASTICS
I SAID WHEN I TURNED 30 I WANTED TO START GYMNASTICS AND WHEN BROOKE WAS IN HER FIRST YEAR I FIGURED I WOULD BE THAT MOM THAT LIVES HER DREAM THREW HER CHILDS, AND IT WASNT AVAILABLE 2 YEARS AGO, IM GOING ON 33 AND OUR GYM HIRED AN OLYMPIC TRAINED ( I MEAN TRAINED WITH THE TOP TRAINERS AND OLYPIANS)TRAINER AND SHE IS COMING ONCE A WEEK TO START AND I WENT ON TUESDAY AND I TOHOUGHT I WASNT GONNA GET MUCH OUT OF AN HOUR OF LEARNING THE HEADSTAND AND HANSTAND AND FINDING YOUR BODIES CENTER OF GRAVITY AND WE EVEN WALKED ON OUR HANDS, JUST WITH HER INSTRUCTIONS BOOM I GOT A FEW STEPS WTH MY HANDS!!!!! EXCITED ABOUT IT AND MY LATS AND SHOULDER ARE ON FIREHAVENT HAD THAT OAIN IN A LONG TIME EVEN WITH ALL WE DO!!!!
Saturday, March 31, 2012
Oops a little behind
Wow got way behind in post WOD's
So I'll start up Thursday's WOD
21-15-9
Power kb swing
Hang clean 85lbs
Push jerk 85lbs
Done in 9:28
This felt extremely hard, was a tough week of pushing myself
So come Thursday I felt like I put ever Pune of effort and still wasn't satisfied.
Kinda feels like a sign of overtraining when I pick up a weight that's usually easy to moderate for me by felt really hard.
Took Friday and Saturday completely off, forearms and biceps still burning from Thursday so def taking it easy!
So I'll start up Thursday's WOD
21-15-9
Power kb swing
Hang clean 85lbs
Push jerk 85lbs
Done in 9:28
This felt extremely hard, was a tough week of pushing myself
So come Thursday I felt like I put ever Pune of effort and still wasn't satisfied.
Kinda feels like a sign of overtraining when I pick up a weight that's usually easy to moderate for me by felt really hard.
Took Friday and Saturday completely off, forearms and biceps still burning from Thursday so def taking it easy!
Sunday, March 11, 2012
Sunday march 11th
Took 3 days off!! family stuff first to take care of, but back at it tomorrow, think Im gonna take it nice and easy and not get so crazy on "killing it" want to focus more on my nutrition, having a hard time getting out of my maintenance phase and into more of a drop some BF ( not in a I want to be skinny way) more for performance but I don't wanna sacrifice muscle while doing so and i usually get weaker and when Im trying to down size, so been thinking to try something because i would like to enter a TN NPC competition in may and have time but not allot so now is the time to try something new and if nothing happens in the next 3 weeks then its back to the nitty gritty 6-7 meals a day meat, veggies and good fats!!!
I will post more in the next couple of weeks maybe even some pictures!!!
Blessing fellow bloggers!
I will post more in the next couple of weeks maybe even some pictures!!!
Blessing fellow bloggers!
Wednesday, March 7, 2012
March 7th
WOD:
50 KB Swings
40 Air Squats
30 Situps
20 Pushups
10 Strict Pullups
800m Run
ugh this wod was quick, i got threw eveything so fast and ahead of most and then run just killed me i dont know if its been from the heavy leg lifting or being beat from yesterday, my nutrition hasnt been bad but my legs felt like brick
time was 10:20 something
50 KB Swings
40 Air Squats
30 Situps
20 Pushups
10 Strict Pullups
800m Run
ugh this wod was quick, i got threw eveything so fast and ahead of most and then run just killed me i dont know if its been from the heavy leg lifting or being beat from yesterday, my nutrition hasnt been bad but my legs felt like brick
time was 10:20 something
Tuesday, March 6, 2012
Tuesday 6th march
Warmup:
Shoulder Mobilty
MOD: Muscle Up Transition
Progression from Low Rings
3-3-3-3-3
WOD: 25m AMRAP
10 Push Press (95/65)
10 Dbl Unders
5 HSPU
400m Run
THIS IS DEF A RUNNERS WORKOUT NOT A FAN GOT 6 rounds nd 25 rep the last run with Nicole was disgusting lol i mean we were both running as hard as we can and it almost sounded like one of us was going to vomit our lungs.
And then i was helping with Bootcamp i usually work it thursdays and sat and today i was free and me and another coach were put on a team thinking the usually push and motivate these gals but no we had to do fight gone bad with them, needless to say im completly destroyed today but always feels good
Shoulder Mobilty
MOD: Muscle Up Transition
Progression from Low Rings
3-3-3-3-3
WOD: 25m AMRAP
10 Push Press (95/65)
10 Dbl Unders
5 HSPU
400m Run
THIS IS DEF A RUNNERS WORKOUT NOT A FAN GOT 6 rounds nd 25 rep the last run with Nicole was disgusting lol i mean we were both running as hard as we can and it almost sounded like one of us was going to vomit our lungs.
And then i was helping with Bootcamp i usually work it thursdays and sat and today i was free and me and another coach were put on a team thinking the usually push and motivate these gals but no we had to do fight gone bad with them, needless to say im completly destroyed today but always feels good
Monday 5th march
Wrist/Hip/Leg Work/Mobility
MOD:
Front Squat
7S by 3R
Review Full Clean (Squat Clean)
WOD:
Last Man Standing
1 Squat Clean (115/85)
1 Lat Bar Jump (Clear both sides for 1 Rep)
Every min on the min until you can no longer progress. When you can no longer complete both movements within the minute you are done. 1,1. 2,2. 3,3. Etc. Score is for total mins completed.
Got to 8 rounds, almost finished the last 9 min round RX'd
MOD:
Front Squat
7S by 3R
Review Full Clean (Squat Clean)
WOD:
Last Man Standing
1 Squat Clean (115/85)
1 Lat Bar Jump (Clear both sides for 1 Rep)
Every min on the min until you can no longer progress. When you can no longer complete both movements within the minute you are done. 1,1. 2,2. 3,3. Etc. Score is for total mins completed.
Got to 8 rounds, almost finished the last 9 min round RX'd
Saturday march 3rd
OPEN WOD 12.2
I got 60 reps and had 6 minutes to work on snatching that 100lbs ALMOST
I got 60 reps and had 6 minutes to work on snatching that 100lbs ALMOST
Wed 29th feb
SO ON TOP OF CHECKING THE WODS THE NIGHT BEFORE, I HAVE TO COACH SOME CLASSES BEFORE I WORKOUT AND ITS THE WORST WHEN I SEE EVERYONE SUFFER AND GET IT OVER WITH BECAUSE I KNOW MY TURN IS UP UGH
this one was tough!
Warmup:
Bergener Warmup
Shoulder Mobility
Junkyard Dog
50 Box Jumps for Time
MOD: Split Jerk
Skill Transfer Drills
15m to Work
WOD: 6 RFT
3 Pullups
6 Push Jerk (135/95)
9 Back Squat (135/95)
TIME rx'd 8:18
this one was tough!
Warmup:
Bergener Warmup
Shoulder Mobility
Junkyard Dog
50 Box Jumps for Time
MOD: Split Jerk
Skill Transfer Drills
15m to Work
WOD: 6 RFT
3 Pullups
6 Push Jerk (135/95)
9 Back Squat (135/95)
TIME rx'd 8:18
Thursday, March 1, 2012
monday feb 28th
Dynamic Mix
400m Sprint. Rest 40 seconds.
200m Sprint
Chest/Hip/Leg Mashing and Mobility
MOD: Squat Clean
3-3-3-1-1-1
WOD: Complete 3 Rounds. 1 min Rest between Each Round. Every Good Rep Counts.
1 min Push Press (75/55)
1 min Hang Clean (75/55)
1 min Muscle Up or Progression
1 min Russian Swing (53/35)
got 312 reps was zoed out in this wod so the next morning i woke up with 2 hand sze bruises on my quads
400m Sprint. Rest 40 seconds.
200m Sprint
Chest/Hip/Leg Mashing and Mobility
MOD: Squat Clean
3-3-3-1-1-1
WOD: Complete 3 Rounds. 1 min Rest between Each Round. Every Good Rep Counts.
1 min Push Press (75/55)
1 min Hang Clean (75/55)
1 min Muscle Up or Progression
1 min Russian Swing (53/35)
got 312 reps was zoed out in this wod so the next morning i woke up with 2 hand sze bruises on my quads
Saturday, February 25, 2012
Thursday and friday did not workout, thursday we had open wod 1 and friday after coaching i had to leave been coming down with a bad cold and couching, really got bad at night and the pain in my chest was unbelievable so didnt think id make it to saturday open WOD but i did and it was aweful
7min amrap of BURPEES
got 86 a little dissapointed but ill take it and love the encouragement we all got from so many great peeps.
7min amrap of BURPEES
got 86 a little dissapointed but ill take it and love the encouragement we all got from so many great peeps.
wed feb 22nd
WarmUp:
Shoulder Mobility
Leg Mashing
MOD: Rope Climb and Handstand Progressions
WOD: 3 RFT
400m Run
15 OHS (95/65)
15 Box Jumps
15 Pullups
for some reason today i decided to where a 20lbs vest and made it in 22: and some change lol its was aweful and i busted my shin on the box jumps but was fun
Shoulder Mobility
Leg Mashing
MOD: Rope Climb and Handstand Progressions
WOD: 3 RFT
400m Run
15 OHS (95/65)
15 Box Jumps
15 Pullups
for some reason today i decided to where a 20lbs vest and made it in 22: and some change lol its was aweful and i busted my shin on the box jumps but was fun
20th feb
PVC Warmup
10 Hollow Rocks
10 Candlesticks
10 Mat Rolls
10 Roll Ups
10 Good Mornings
MOD: Clean and Jerk
Skill Work
Clean High Pull
WOD: 15 by 2
Clean and Jerk to 2RM
10 K2E and 100m Sprint Row between Each Set
My 2 rep max was 110 i got 115x1 and faied the secondonly got too 1 rounds
10 Hollow Rocks
10 Candlesticks
10 Mat Rolls
10 Roll Ups
10 Good Mornings
MOD: Clean and Jerk
Skill Work
Clean High Pull
WOD: 15 by 2
Clean and Jerk to 2RM
10 K2E and 100m Sprint Row between Each Set
My 2 rep max was 110 i got 115x1 and faied the secondonly got too 1 rounds
Sunday, February 19, 2012
BOOT CAMP
SATURDAY I WORKED THE BOOT CAMP AD ITS WAS SO FUN SO SEE ALL THESE GALS PUMPED, SO ME AND SHELLY DECIDED TO DO THE 400M SPRINTS WITH THEM .
IN
BETWEEN THEIR 8 MIN OF NO STOPING SKILL WORK THEY HAD TO SPRINT 400M SO THIS WAS DONE 5 TIMES
IN
BETWEEN THEIR 8 MIN OF NO STOPING SKILL WORK THEY HAD TO SPRINT 400M SO THIS WAS DONE 5 TIMES
FRI FEB 18TH
WarmUp:
500m Row
400m Run
Dynamic Warmup
Wrist/Forearm Work
MOD: Front Squat
3-3-3-1-1-1
WOD:AMRAP 12
6 Front Squat (135/95)
3 Ring Dips
6 Box Jumps (24/20)
3 KB Thruster (53/35)
THIS ALOS BEAT ME DOWN, I DROPPED THE KB WEIGHT TO 18LBS EACH WHICH WAS LIGHT BUT MY SHOULDERS COULDNT BEAR THAT WEIGHT, GOT 7 ROUNDS PLS 9 REPS
500m Row
400m Run
Dynamic Warmup
Wrist/Forearm Work
MOD: Front Squat
3-3-3-1-1-1
WOD:AMRAP 12
6 Front Squat (135/95)
3 Ring Dips
6 Box Jumps (24/20)
3 KB Thruster (53/35)
THIS ALOS BEAT ME DOWN, I DROPPED THE KB WEIGHT TO 18LBS EACH WHICH WAS LIGHT BUT MY SHOULDERS COULDNT BEAR THAT WEIGHT, GOT 7 ROUNDS PLS 9 REPS
Thursday Feb 16th
WarmUp:
500m Row
50m Bear Crawl
50m Spiderman
50m Walking Lunges
Shoulder Mobility
Hip Mobility
MOD: OHS
3-3-1-1-1
WOD:
50 Wallballs (20/16)
40 KB American Swings (53/35)
30 T2B
20 OHS (105/75)
10 Muscle Ups
20 OHS (105/75)
30 Pullups
40 Situps
50 Broad Jumps (1 Mat)
THIS WOD BROKE ME MOSTLY CAUSE OF THE MIND GAME OF FORGETTING THERE WAS 30 PULL UPS AFTER ALL THOSE OHS I LITTERALLY WAS SO ANGRY LOL TOOK ME 22:00MIN
500m Row
50m Bear Crawl
50m Spiderman
50m Walking Lunges
Shoulder Mobility
Hip Mobility
MOD: OHS
3-3-1-1-1
WOD:
50 Wallballs (20/16)
40 KB American Swings (53/35)
30 T2B
20 OHS (105/75)
10 Muscle Ups
20 OHS (105/75)
30 Pullups
40 Situps
50 Broad Jumps (1 Mat)
THIS WOD BROKE ME MOSTLY CAUSE OF THE MIND GAME OF FORGETTING THERE WAS 30 PULL UPS AFTER ALL THOSE OHS I LITTERALLY WAS SO ANGRY LOL TOOK ME 22:00MIN
Wed Feb 15th
WarmUp:
500m Row
15 Ring Dips
15 Parrallette L Thrus
15 PVC OHS
15 Pass Thrus
15 Grasshoppers
15 Burpees
15 Air Squats
MOD: Turkish Getup
Work to 1 Rep Max on L/R
WOD: 3 RFT
400m Run
21 DL (105/75)
15 Back Squat (105/75)
9 Push Press (105/75)
THIS WAS GREAT! time was 12:07
February 14, 2012 | Categories: Uncategorized | Leave A Comment »
500m Row
15 Ring Dips
15 Parrallette L Thrus
15 PVC OHS
15 Pass Thrus
15 Grasshoppers
15 Burpees
15 Air Squats
MOD: Turkish Getup
Work to 1 Rep Max on L/R
WOD: 3 RFT
400m Run
21 DL (105/75)
15 Back Squat (105/75)
9 Push Press (105/75)
THIS WAS GREAT! time was 12:07
February 14, 2012 | Categories: Uncategorized | Leave A Comment »
Monday, February 13, 2012
Monday feb 13th
Dynamic/Mobility Warmup
Partner Drills
MOD: Muscle Up
Progression on Rings
Straight Bar Muscle Up
WOD: 20Mins to Work
10 KB Power Swings (53/35)
3 Power Clean
Work to Find 3 Rep Max on Power Clean
Got to 130lbs for my 3 rep max, wish we had more time to work on max but I enjoy the 3 rep max overtime it builds that 1
Partner Drills
MOD: Muscle Up
Progression on Rings
Straight Bar Muscle Up
WOD: 20Mins to Work
10 KB Power Swings (53/35)
3 Power Clean
Work to Find 3 Rep Max on Power Clean
Got to 130lbs for my 3 rep max, wish we had more time to work on max but I enjoy the 3 rep max overtime it builds that 1
Friday 10th feb
Sat will be Open Gym from 930-1030am. There will be NO Kid/Teen Class on Saturday.
There will be NO Open Gym on Sunday Feb 12th.
Dont forget we have Recovery Yoga tonight @ 6pm!
Come and get your stretch and relaxation on!
WarmUp:
500m Row
15 Rings Dips
15 Pass Thrus
15 Donkey Kicks
15 GrassHoppers
MOD: Push Press
3-3-3-1-1-1
WOD:
4 Min AMRAP
10 Right Arm KB Thruster (35/25)
10 Left Arm KB Thruster (35/25)
10 KB SDHP (35/25)
1 MIN REST
3 Min AMRAP
Shoulder Press (85/55)
1 MIN REST
4 Min AMRAP
15 Med Ball Clean (20/16)
5 Pullups
Total reps and rounds together got 38
There will be NO Open Gym on Sunday Feb 12th.
Dont forget we have Recovery Yoga tonight @ 6pm!
Come and get your stretch and relaxation on!
WarmUp:
500m Row
15 Rings Dips
15 Pass Thrus
15 Donkey Kicks
15 GrassHoppers
MOD: Push Press
3-3-3-1-1-1
WOD:
4 Min AMRAP
10 Right Arm KB Thruster (35/25)
10 Left Arm KB Thruster (35/25)
10 KB SDHP (35/25)
1 MIN REST
3 Min AMRAP
Shoulder Press (85/55)
1 MIN REST
4 Min AMRAP
15 Med Ball Clean (20/16)
5 Pullups
Total reps and rounds together got 38
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