Few days

Last WOD I did was tabbata on sunday got 265 on that

Monday did DL no maxing just reps

95x10
105x10
115x10
135x5
155x5
175x5

Tuesday did 6min 30on/30off sprints

TODAY

WELL did the same above sprints (doing those 3 dys a weeks increasing 1 mion each week)
I gotta say im at a plateau because Ive been eating poorly well not poorly just higher quantity my appetite is out of control and i got off track from what i was doing, thankfully the printing ive beendoing is balancing it out but thats defenitely not what im trying to do.

I went in today thinking about doing Linda which is my Favorite WOD, and when i tested out the bench i knew it wasnt happening that wieght digging into my shoulder would have screwed myself, soooooooooooooo not wanting to loose motivation i was itching all day and tonight i went to Estep on post at 630 for on hour and free day care not sure what i was gonna do, and there was a bootcamp class thinking this cant kick my butt like Crossfit, welllllll thats exactly what it was,

6min warm up on spinning bikes

then run 1 mile ( im proud to say i was right behind 2 army guys who were in pretty good shape)
then sprints in teams
then nack inside for some football drill were you drop down every 30 secs and do 5 burpees (ugh)
bear crawl then tunr over and bridge walk.
walking side squats

and a bunch of other stuff, i was surprised at first i was really sweating but it got me in the end, wasnt out of breath, so im happy with my performance, i may not be able to go heavy with the weight for awhile but at least ive gotten allot faster, i was really surprised at myself for running that mile so fast and lots of people were way behind me i havent ran longer than a couple of miles in awhile. Felt good!

Did 5 min 30on/30off

Sprint as hard as I can, next week i move up too 6 mins, getting really hard now i even think the last round im not gonna make it.

Weight update

145.5lbs

Body fat 24% compared to a month ago exactly was 26%, that is still high, hopefully trying not too get under 140lbs but drop my bf too 18% so hopefully that means maintaining muscle and maybe adding a little more. Getting tricky to eat, im defenitly needing more calories with the sprinting im doing im feeling starved all the time like i can eat all day.

12th july 17:20

today 14:30 (seconds might be off)

5 rounds

30 ghd sit ups
25 back ext

last time i defenitly rested way too much

this time i think i went too fast the first 3 rounds.

Ran 20min interval at on treadmill at community center.

yesterday did BS

45x10
95x5
115x5
135x5
155x5
165x3
175x1
185x1
195x1

did 10x3 pull ups (kips) haven't done these in awhile trying to avoid the shoulder but wanted to make sure i still had it.

did wanna go any further cause that 195 felt heavy and i didnt wanna face failure and not get close to my old PR, have lost a little strenght since adding more sprinting.


Today

was thinking to do Fran, but decided to call it a WOD rest today, i have been really sore, not sure if its the squats or the sprinting, and my back and arm are sore from pull ups probably cause it had been awhile, yesterday with the pull ups i felt light as a bird and today when i tried i felt like i was twice my weight, just from being so sore, was nice to se the night crew.

Satuday took an active rest, been having a hard time with my kiddos so wasnt in the mood to be in the gym with them around and getting frustrated with them.

So i did 15min

10 squat jumps
10 pushups

Today:

did

4min 30sec on/30sec off

sprinting ( below is what im gonna try to fininsh it really sucks after the 3rd minute so im curious to see how ill build up that endurance, so far its a smoker, i just wanna try and finish this, im notorious for starting but never finishing)

Table 1
HIIT Workout 1 HIIT Workout 2 HIIT Workout 3
Week 1 One 4-minute cycle
(as shown in Table 2) One 4-minute cycle
(same as previous workout) One 5-minute cycle
(add one 30-second sprint and one 30-second jog)
Week 2 One 5-minute cycle
(same as previous workout) One 5-minute cycle
(add one 30-second sprint and one 30-second jog) One 6-minute cycle
(same as previous workout)
Week 3 One 7-minute cycle
(add one 30-second sprint and one 30-second jog) One 7-minute cycle
(same as previous workout) One 8-minute cycle
(add one 30-second sprint and one 30-second jog)
Week 4 One 8-minute cycle
(same as previous workout) One 9-minute cycle
(add one 30-second sprint and one 30-second jog) One 9-minute cycle
(same as previous workout)
Week 5 One 10-minute cycle
(add one 30-second sprint and one 30-second jog) One 10-minute cycle
(same as previous workout) One 11-minute cycle
(add one 30-second sprint and one 30-second jog)
Week 6 One 11-minute cycle
(same as previous workout) One 12-minute cycle
(add one 30-second sprint and one 30-second jog) One 12-minute cycle
(same as previous workout)
Week 7 One 13-minute cycle
(add one 30-second sprint and one 30-second jog) One 13-minute cycle
(same as previous workout) One 14-minute cycle
(add one 30-second sprint and one 30-second jog)
Week 8 One 14-minute cycle
(same as previous workout) One 15-minute cycle
(add one 30-second sprint and one 30-second jog) One 15-minute cycle
(same as previous workout)


Gonna try to sneak in my BS later at CFC, i know ive lost strenght so well see!

Was sick last night and needed a rest today cause im feeling really weak, too bad cause i was do for some BS.