Weighted Dips, Push Press, Pull Ups

090327
Weighted Dips
30#x5
30#x5
30#x5

Push Press
100#x4
100#x4
100#x4
100#x4

Pull ups
31 (PR)

Squat, Deadlift

090325
warm up: 10 minute run on the treadmill

Squat
151#x5
151#x5
151#x5

Deadlift
175#x5

Knees to Elbow
10x3

My deadlift sucks. I need to work on it.

Pull ups, Push ups

090324
8 Pull ups
8 Push ups

10 rounds, untimed.

I knew I wouldn't have time to go to the gym today, so I decided to do an easy workout at home. I wouldn't even call it a workout. these were done over 15-20 min period, while I translated and watched video clips online.

Cleans, Ring dips

090323

21-15...(9-did not happen) reps:
95# clean
ring dip

untimed, and unfinished. I won't even call it "Elizabeth"
It was a bad day at the gym. I went in there stressed and tired, and after the 7th clean, i was ready to pack it up. i didn't finish the workout, because i felt nauseous and there were people waiting to use the equipment.

I left the gym after doing 6x4 of handstand push ups (full extension and forehead to the floor)

Today, two people asked me if I was a gymnast. The first time was when I was doing the ring dips (rings=gymnastic, duh) but the second time was when i was taking a break between my handstand push up sets.
Two other people at two separate occasion/location asked me if i was a gymnast when I was doing my kipping pull ups.
I'm usually pretty conscious of my form, but this makes me even more conscious about what i'm doing and how i'm doing it.

I wish I was a gymnast....

Squat, Press

090320
Back Squat
150#x5
150#x5
150#x5

Press
85#x4
85#x4
85#x4
85#x4

I went to the YMCA to take a step class, but after 10 min into it, I realized that this was their 4th week with the routine and I was not going to be able to follow at all. I packed up and left because I knew I wouldn't get a good workout.
I wasn't planning on lifting, so I didn't bring my microplates. So, instead of doing 149#, I did 150# for the squats, and 4x4 of 85# press instead of 5x3 of 82.5#. I really didn't think I was going to be able to make all 4 sets, so I'm extremely happy.

Overhead Squat, L-Pull Ups

Warm up: 10 minute run on the treadmill

Overhead Squat
95#x3
95#x5
95#x5
95#x5

L-pull ups x5
L-pull ups x5
L-pull ups x5

Oops! I just lost my balance and dumped the weight during the first set. I decided not to count that set and followed up with 3 more solid sets. I didn't know what else to do, so I just worked on my L-pull up form. I feel a little under-worked-out, but I'm also glad I'm not falling asleep from exhaustion at work either.

body weight exercises

"ANGIE"
100 pull ups
100 push ups
100 sit ups (foot anchored)
100 squats

24:00

15 min walk on the treadmill.

This workout killed me, as I knew it would. I'm just happy that it's not too off my PR time and that my pull up sets were strong. It's been 4 hours and i'm still tired...

My goal for the rest of the night is to eat a healthy dinner and go to bed early!

Bench, Squat, Dips 090315

Bench
114#x5
114#X5
114#X4 (f on 5)

Squat
148#x5
148#x5
148#x5

Weighted Dips
27.5#x5
27.5#x5
27.5#x5

Grr! I missed the last rep in bench! but it was a technical error, and not a strength error, so I know I can get it next time!
The squats felt pretty good, although Andrew said I am squatting too deep and was relaxing too much at the bottom.
The dips felt great!

Deadlift, Burpees 090312

warm up: 10 min run on the treadmill

WOD
5 rounds
5 155# deadlift
10 burpees

13:59

Dips 3 x 7reps

All sets were unbroken, but I took a lot of time recovering between each set.
I felt very out of shape. last time i did this 3 months ago, my time was 8:31...
I've been doing a lot less metcon workouts lately and I could really feel it in this workout. Still, I think I'm going to wait couple more weeks before I start working on my cardio again.

Crossfit Total 090311

Wow... I forgot I had this blog.
I am completely bored at work and I had a good workout today, so it's a good day to start blogging again. I've been crossfiting consistently in my blog-absence, but I am starting to get a little burnt out. I'm throwing in 1-2 step classes at the YMCA in my routine to keep things fun.

Today, I did the crossfit total:

Squat: 185#
Shoulder Press: 100#
Deadlift: 210#

Score: 495

As my assistance exercises, did 3x10 of pull ups and knees to elbows