2012-05-20

Row 2k 9:31 Kept my pace pretty consistently around 2:22 throughout. Suffering from a headache and lightheadedness before so just happy to finish and keep strong throughout.

2010-06-09

2000m row
9:39 - Avg. 2:25/500m, 1st 1000 about 2:30, 2nd 1000 2:15-2:20


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Sorta Cindy 12-12-09

Warmup: row 2000m, - 9:2? - not my fastest, but was trying to keep it a warmup, not a max effort.

WOD:
AMRAP in 20 minutes

5 push-up
5 pull-up
5 push-up
15 squats

Results:

Round	Time	Elapsed
1	1:18	1:18
2	1:46	3:04
3	1:46	4:50
4	1:55	6:45
5	2:24	9:09
6	2:28	11:37
7	2:18	13:55
8	2:04	15:59
9	2:01	18:00
10	2:00	20:00

Comments:
The squats were really my limiting factor here. It was nice to break up the pushups, but since everything else was 5 reps, 15 squats felt like a lot, and since my squats are terrible, and I was trying for the best ROM I could manage, they just took a long time. In the last round I had 45 seconds to get through 15 squats, and I still barely managed to eke out the last squat before time was called.

Change of plans

WOD:
50 Push-Ups
100 Double-Unders
21 Floor Press 155/95
200 Double-Unders
21 Floor Press 155/95
100 Double-Unders
50 Push-Ups

Results:
Row 2k 9:?? something minutes

Comments:
So - Monday morning I was explaining to a coworker that I had spent most of the previous week being sore from the horrible walking lunge workout. He didn't know what a walking lunge was - so I demonstrated - and pulled a muscle or a tweaked a tendon - hurt something in my right hip. It hurt just to walk, so double unders were out - I thought I'd try single unders - those weren't really working, the floor presses were incredibly awkward and uncomfortable - i skinned an elow a little trying them out, so I was going to floor press KB - and then I felt something in my knee twinge in the first set of pushups - so I just decided to ditch the workout and row.

no mood

This was supposed to be today's workout:

5 sets:

4 Sumo Deadlift High Pull/1 Power Clean/5 Push-Press

But: I think I pulled my right adductor in Sunday's FGB, I was not feeling well most of the day, I failed on my eating schedule, and after several days of feeling like I was doing ok with the passing of our cat Felix, I was hit with a wave of grief that just persisted all day. I was in a CRAPPY mood when I got to class (about 15 minutes late).

I needed a workout that was going to get the endorphins flowing, not aggravate my pulled muscle and frustrate the hell out of me, so I plugged in my little music player and went and rowed 2k instead. My time was 9:23 or so. Not my best time ever, but not horrible. I was able to keep the pace to about 2:19 for nearly the whole time (obviously not the whole time).

After that I tried to work on my doubleunders a little with my new jumprope, but it was aggravating my leg, so I stopped. I can get double unders with my new rope, but it's not a magic-easy-double-under rope. they're still hard - but i didn't really expect much out of a $4 rope. the best thing i can say for it really is that it fits nicely in my little bag of stuff i bring with me to class.

I felt a bit better after the workout, but I'm going to try to get a full 8 hours of sleep tonight.

Danny

Sleep:
11:10 - 7:40 wheeee! I think i still have some catching up to do - but this was a good start on making up for the last week's defecit.

AM Commentary:
I stepped on the scale at Ironworks for the first time in a week or two and - usually I do it nekkid, but this time I just took off my shoes - and it told me I am 130# - that's 5 pounds heavier than usual. Philosophically, I am ok with this - and even body comp wise - looking at myself in the mirror - I'm pretty ok with this. I am a little fluffier than I would like, but not embarassing. I'll still take my shirt off in a WOD if I want to :-p But, the real reason I bring this whole sticky issue up is that this MIGHT explain why my pull-ups have back-tracked so far. They were a tenuous thing at best, and adding a few extra pounds would explain why I'm having so much more trouble with these.

Daniel gave me some very good advice though (he's really good at that!) - just keep working them, and after the strength cycle - when I work the weight off - they'll be much much easier! That will be my mantra for not obsessing about a little weight gain. Also - I think some of the weight is just pre-period bloat which will hopefully be gone in a few days.

Warmup: walk around the block carrying "something heavy" - i chose a 14# medicine ball - ME

WOD:
"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps *subbed step-ups to 20" box
115/80 pound Push Press, 20 reps *45#
30 Pull-ups *jumping pullups

Results:
2 rounds + 30 pullups.

Round 1: 6:47
Round 2:
. . 2:06 - Box Step-ups
. . 2:46 - pullups
. . 3:54 - Push Press
Round 3:
. . 2:05 - Box Step-ups
. . 2:31 - Pullups

Cash Out:
2000m Row: 9:20

Comments:
Ether Max had this on the board wrong, or I just did it backwards - but I think I did pullups then push presses - I am sure I did for the last round.

In rounds 2 & 3 I did all the step ups leading with my right leg.


Food:
8:40 - 6oz black coffee
1:10 - cottage cheese, slivered almonds, cinnamon, coffee with milk.
3:50 - roasted chicken, sauteed broccoli
4:40 - 1 piece homemade jerky
7:45 - 16 oz milk, 2 pieces homemade jerkey.
8:45 - double cheeseburger from Giant Burger
9:20 - 1 beer