Tuesday, March 27

10 minute warm-up on elliptical

TUESDAY 120327

"Del"
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees


Time: 22:00

10 minute cool down on elliptical

Really liked this workout.  Variety is the spice of life.  I have been noticing a slight change in my hip this    week.  Not as much soreness and tightness.  I am hopeful that I will still make it to the lacrosse fields this summer.

Sunday, March 25

20 minutes on elliptical
Ave. HR: 128

FRIDAY 120323

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups


135lb Deadlift
Time: 5:47

25 Burpee Pull-Ups

Time: 2:57

Thursday, March 22

THURSDAY 120322

CrossFit Games Open 12.5
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.



Total Reps: 75

Set a goal to complete 90 reps compared to CrossFit Games results.  Hit the wall in the 12 + 5th rep of thrusters.  Might of had to do with the 5k row workout I did prior to this one.  The 5k was a PR though, 19:57.  I shaved almost 20 seconds off my best time.  My back and left SI joint have been feeling great lately, no pain, and my surgery hip has been doing well also.

Tuesday, March 20

SUNDAY 120318

Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents


Time: 14:57

Decline sit-ups instead of GHD

Warm-up: lunges, squats, push-ups, pull-ups, dips, back extensions, sit-ups
4 rounds of 15 reps each

Friday 3/16/12

40 minutes of basketball

30 minutes of cardio (elliptical)
average hr: 140

FRIDAY 120316

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups


Bench Press Weight: 170

BP: 12, 12, 10, 10, 10
PU: 30, 26, 25, 22, 25

Two Heros

Sunday was a rest day so I picked right back up on Monday.

I enjoy doing hero workouts.  Makes me realize how fortunate I am to have people who would die for me so that I can live the life that I do.  Thank you J.T. and Michael.

Schedule for both days:

Monday
15 minute warm-up
"J.T."
20 minute cardio on elliptical
20 minute lacrosse shoot around on turf field

Tuesday
5 minute warm-up
"Michael"
5k concept 2 rower, 21:15

MONDAY 120312

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Time: 9:31

SUNDAY 120311

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Time: 24:16

Back to Back

Wednesday, March 7

WEDNESDAY 120307

Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups


Time: 7:01

Thursday, March 8


I was feeling pretty good today and got excited when I saw the WOD.  So I decided to workout today instead of taking a rest day.  Plan on taking one tomorrow.

10 minutes on elliptical
Ave HR 128

THURSDAY 120308

CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar


7 rounds completed
22" box
95lb Push press

10 minutes on Concept 2 rower
2300 meters

10 minutes on stationary bike
Ave HR 138

Playing around with butterfly pull-ups

SUNDAY 120304

Complete as many rounds as possible in 10 minutes of:
185 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent


Rounds: 10 + 2 Clean and Jerk

Elliptical
20 minutes
Average HR: 140

Had some extra time after school so I decided to practice my K2E and Toes to Bar.  Plus I explored Butterfly Pull-Ups for the first time.  Didn't go so well.  I need to watch more instructional video on the progression.

Smarter Not Harder

Today I stuck to my plan and it seems to be working.  I tried the WOD for today which is a 5x5 back squat workout.  I concentrated on form and technique and did not worry how much weight I was pushing.  Trying to avoid a set back like a couple of weeks ago.  Also managed to put in 5000 meters on the rower.

SATURDAY 120303

Back Squat 5-5-5-5-5 reps


135, 155, 185, 185, 185

Concept 2 Rower

5000 meters
Time: 20:56

Aha, FREQUENCY! LESS is MORE!

I think I might have finally figured something out about my training.  I have been suffering from an immune disorder for about 2 1/2 years now.  This includes testing positive for mono, developing ulcers, acquiring Cold Urticaria, and a few other things.  Because of a compromised immune system, I have been having trouble with my training.  I have been following the Rx'd CrossFit Training module.  This requires three days of training and one day of rest.  When I follow this format my body does not respond well and I have a tendency to develop signs of over-training which include irregular heart beats, disrupted sleep patterns, a feeling of vulnerability and depression, joint and muscle aches and pains.  The past two weeks I have experimented with training less days and on some days less intense.  The format that seems to be working well with me is one day on one day off.  On the workout day I choose a CF from the website that will be the best for where I am with regards to fitness level and recovery from hip replacement surgery.  Most of the time I am choosing the workout with more body weight exercises and trying to stay away from one rep max or heavy lifting.  On the rest days I am choosing to do some light aerobic activities such as walking, playing with the dog in the back yard, or shooting around with either a basketball or a lacrosse ball.  I have noticed that changing the FREQUENCY has allowed for my body to heal between bouts of exercise.  I have more energy during the intense workouts and my heart rate doesn't bounce all over the place.  I feel more relaxed during and after and I even checked my blood pressure post workout today and it was a perfect 120 over 73!  I plan on continuing this cycle for a month to see if I have continued success. By the way, I am killing the CF workouts!  Check out some of the times compared to the CF website.  My time is competitive with most of the elite CrossFitters my age.  Feeling good, feeling good today.

WEDNESDAY 120229

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders

Time: 21:21