quinquine

Non-stop chaos at work today, so I'm behind on everything else.

Last night's CrossFit:

Warmup

3 rounds of:
5 Pull-ups
5 Ring dips
5 Toes to bar
5 Handstand push-ups (I need to work on getting a handstand first, so I practiced kickups)
5 Jumping squats

Olympic Lift

Hang Power Snatches, 4 sets of 4 reps. I actually ended up doing hang power shrugs for two sets and hang power snatches for 2 sets - I just used the bar (20 kg). Still need to work on form!

Met Con

AMRAP in 8 minutes of:

8 lateral bar burpees
8 shoulder-to-overheads (30 kg)

I got 3 full rounds and 8 burpees - the last set of S2OHs were pretty hard! My pace on the burpees remains "slow, but steady" - I want to pick up the pace, but keep unbroken sets going, if I can.

PLP 59! Tonight is the last night.

The last day of On-Ramp!

We started with a pretty long warm-up; 5 rounds of:

5 ring rows
5 sit-ups
5 push-ups
5 burpees

The regular Crossfit class had to do pull-ups instead of ring rows, toes-to-bar instead of sit-ups, and ring dips instead of push-ups. I could have possibly done this, but I would have been burnt out for the actual workout, which was:

The Sandwich WOD! We did this on the first day of class, for time.

A 200 meter run, followed by 3 rounds of:
10 squats
10 ring rows
10 push-ups
10 sit-ups
and a final 200 m run.

My original time was 7'04" and my new time was 6'40" - woot!

Class finished pretty early, and I should have asked for tips on other exercises, but I didn't even think about it. Next time!

PLP: the end is in sight - PLP 54 on 8/20 and PLP 55 on 8/21.

On-Ramp last night was a lot of fun!

We started with lunges; we were shown both standing and walking lunges, and did about 10 of each. Next were the infamous thrusters. I used the bar (44 lbs) and we did 2 sets of 5. Our last new exercise was the kettlebell swing. I did 2 sets of 10 with a 30 lb kettlebell; quite an increase from my 12 lb kettlebells at home!

Our WOD was a chipper, for time. I finished the WOD, put away my equipment, and walked around for a while before realizing I could not see the time I finished - the clock was at 9'03" when I finally put my glasses back on, so I think I finished in about 7'00" - 7'30" (but I might have been even earlier!). Amy's tips on slam balls helped me tremendously!

The Chipper:

20 singles (jump rope)
20 burpees
20 sit-ups
20 push-ups
20 slam balls (15 lbs)
20 ring rows
20 lunges
20 russian twists (15 lbs)

PLP 52!

On-Ramp was pretty quad-intense tonight!

We warmed up with a 200m run, then 4 rounds of 5 burpees and 10 squats.

Afterwards, we learned three kinds of barbell squats: back squats, front squats, and overhead squats. The overhead squats were the hardest, but I was able to do them, thanks to some coaching from Amy at home. :)

Then, the WOD. 15 - 12 - 9 front squats, with the 44 lb bar. After each set, a 200m run with a medicine ball (we used slam balls, and I chose a 15 lb ball). I finished in 7 minutes on the dot!

At home, the PLP continues: PLP 48. I had to break it into 6 sets (of 8) tonight, as I was out of gas from On-Ramp. 12 more days, and I'll be looking for a new challenging thing to do at home.

Today's On-Ramp was intense!

We started by learning wall balls, slam balls, and box jumps. I opted for a 14 lb ball for wall balls, and a 15 lb ball for slam balls. For box jumps, our coach had us start with very small boxes and go up from there - I was able to jump up on the 30 inch box.

After that, we were introduced to double-unders; I was able to pull it off successfully a couple of times, but couldn't do multiples in a row. More practice is necessary!

Our WOD was a 15 - 12 - 9 of wall balls, slam balls, and box jumps, for time. I used the same 14 and 15 lb balls for wall balls and slam balls, but went with a 20 inch box for box jumps. I finished in 7:14, and it was a hard go.

Amy pointed out that I was doing a couple of things wrong - one was due to exhaustion (on the wall balls, I was allowing the ball to get too low, which actually meant more work!) and one was due to my tendency to divide a movement into segments (I should have followed the slam ball to the floor to catch it on the bounce, which would have been easier, instead of throwing, waiting for it to hit the ground, and squatting to get it). More practice on both of them will help! I think I may do slam balls with a lighter weight as part of my warmup.

PLP 46: 10 / 9 / 9 / 9 / 9 - I actually did the first 10 as part of my warmup before On-Ramp; I also did 6 ring dips!

The PLP program marches on!

8/8/14: PLP 42 - 9 / 9 / 8 / 8 / 8

8/9/14: PLP 43 - 9 / 9 / 9 / 9 / 8

8/10/14: PLP 44 - 9 / 9 / 9 / 9 / 8

So close to the end!

 PLP 40! 5 sets of 8 for each exercise. At the rate I am going, I think I'll be up to six sets by the end of this.

 It was On-Ramp day 1 last night!

We started with a short introduction and a bit of talk about what CrossFit is.  We then went through the basic exercises we would be doing; I have done all these before, but needed tiny corrections on a couple of the exercises. It was really helpful! Then we did our first WOD (a "sandwich"):

Run 200 meters

3 rounds of: 
10 squats
10 ring rows
10 push-ups
10 sit-ups

Run 200 meters

I finished in 7'04" - we'll do this WOD again at the end of On-Ramp to see how much our time has improved. Cool!

Afterwards, I went home and did my PLP 38: 10 / 10 / 9 / 9. It was rough to do the PLP after my main workout, but it got done.

 PLP 33: 9 / 8 / 8 / 8

Deadlifts; 5 sets of 5 at 114 lbs.

3 rounds of:

Weighted Pull-ups, 1 minute max reps (7+4 / 4+4 / 4+5)
Weighted Dips, 1 minute max reps (6+2 / 6+3 / 6+3)
1 minute rest

On the pull-ups, I had to switch to jumping pull-ups; with the dips, I just needed a short break. I didn't realize I should stop if I couldn't continue, so really only the first part of each counts. I used 14 lbs of weight for both of them. 

10 knees-to-elbows.

 PLP 31 - 8 / 8 / 8 / 7

Snatch (44 lbs) - 5 sets of 1, EOMOM
Front Squat (94 lbs) 5 sets of 1, EOMOM (this really amounted to cleans, since I don't have a rack. I'm happy either way, as it's the most I've ever done for either exercise!)

10 minutes, AMRAP of

100 meter run
12 shoulder-to-overheads (44 lbs)
10 front squats (44 lbs)

I finished 4 full rounds and got within a hair of finishing another 100 meter run!