quinquine

 I'm finally halfway through the PLP program! PLP 28, 29, and 30 are all complete.

Also, I did the following:

5 rounds of:

5 Sandbag to shoulder: I don't have a sandbag, so I used an Olympic bar to semi-replicate the motion. 
5 Muscle-ups: I'm nowhere near ready to do these, so I did dips.
5 Handstand push-ups: Again, nowhere near ready for these. I did kick-ups to the wall, with a lot of help and guidance from Amy. :)

 PLP 26: 9 / 9 / 8

Front Squat; 3 sets of 5 reps: 5 at 64 lbs, 5 / 5 at 84 lbs.

3 rounds of:

10 pushups (weighted, with 14 lbs)
10 lunges (weighted, with 14 lbs)
5 deadlifts (First 2 rounds at 99 lbs, last round at 104 lbs)

I finally got some more weight, and was able to push my deadlift up! I'm pretty sure I can do more, but I don't know how many reps/sets I would be able to do. I'll investigate. :)

Over the weekend, I neglected to record my workout information. I'm slowly approaching the halfway point of the PLP!

7/18:

PLP 21

7/19:

PLP 22

7/20:

PLP 23 

7/21:

PLP 24: 3 sets of 8

4 rounds of deadlifts and dips (2 minute breaks between rounds):

Deadlifts: first set at 64 lbs / 29kg, remaining sets at 89 lbs / 40 kg: 8/8/8/8
Dips: 10/10/10/10

WOD: 3 rounds of:
thrusters (1 minute max reps, 44 lbs / 20 kg): 17 / 12 / 12 
pull-ups (1 minute max reps; first number is strict pull-ups, second number are jumping pull-ups): 8+7 / 5+7 / 5+7 

 Another short day.

PLP 19: 1 set of 10, 1 set of 9.

30 sit-ups
17 side bridges (each side)

stretching.

 PLP 17 - one set of 9, one set of 8. Once I get to 21, I'll probably start splitting it into 3 sets.

Knees to elbows, 10 reps. 

 Nothing special today!

Warmup

Squats, 3 sets of 8 reps. I did 89 lbs.
Presses, 3 sets of 8 reps. I did 69 lbs.
Deadlifts, 2 sets of 8 reps. I did 89 lbs.

Edited to add: I forgot! Amy showed me a couple of new ones: the barbell row and the Romanian deadlift. I did a couple of both with 64 lbs, to see what they are like; Amy helped me with the form a lot! It seems pretty obvious to both of us that I need to work on my flexibility; stretches and the Romanian deadlift should help. 



PLP 14.


I am pretty sure I could do a lot more if I was pulling the bar off a rack for the squats. The presses are just about right for that number of reps, and for the deadlifts, I just need some more weight!

I've been working out at a relatively low level of intensity (body weight, light dumbbells, etc) for about 2 years now, but I have started to pick up the pace - I got an Olympic bar and some weights, and Amy has introduced me (gently!) to the joys of CrossFit. I feel like it's a great time to start logging my workouts so they are easy to review if I want to see progress, so here we go!

Warm-up

PLP (Pull-ups, Lunges, Push-ups) - 12 of each

Clean and Jerk, 6 sets of 2 reps, EOMOM (every other minute on the minute) with the Olympic bar (actual weight is 44 lbs, I think, but I have always calculated this as 45 lbs.)

WOD (can't remember the name update: the original WOD is "Jackie", and Amy changed this up for me: the first part should be a 1000m row) done for time, with a 20 minute cap. I finished in 19:20!!!

1000 meter run
50 Thrusters (with Olympic bar, 44 lbs)
30 Pull-ups 

Edited to Add:

I forgot the last part of the workout: 4 rounds of max effort:

bicep curls, 28 seconds on, 32 seconds off
triceps extensions, 28 seconds on, 32 seconds off

I used 12 lb kettlebells - I might have been able to go up to 15 lbs, but I was sure worn out from the previous workouts. I'll add exact number tonight.

Whew!!