30/09/2009

Sleep:
7 hours

Workout:
5 clean and jerks @ 185 lbs (men), 135 lbs (women)
25 burpees
4 clean and jerks
20 burpees
3 clean and jerks
15 burpees
2 clean and jerks
10 burpees
1 clean and jerk
5 burpees
[21:04 @ 62 lbs. I did 67 lbs in warm-up twice (couldn’t do 72 lbs, but it seemed like a mental barrier since I could get the weight up, I just couldn’t drop under it), and I thought I could use that for the workout, but I failed 4 times at the start. People were done their first clean and jerks before I even got one in. So I went down to 62 lbs. I still failed a lot in the first set but got the hang of it in the next sets. It was still really heavy for me though, hence the overall slowness.]

Oh, and before the workout, I did 2 strict pull-ups! In a row!

29/09/2009

Sleep:
7 hours

Workout:
Tabata (i.e. 20 seconds of work, 10 seconds of rest, 8 times for each exercise. Score is total reps.)
Box jumps @ 20″ (men), 16″ (women)
Pull-ups
Push-ups
Squats
[205. Box jumps: 12+11+9+8+9+9+9+8=75. Pull-ups: 3+3+1+2+4+3+3+2=21. Push-ups: 10+5+4+6+3+4+4+3=39. Squats: 10+10+10+8+6+9+7+10=70. Used the thin purple and thin black bands for pull-ups. I started off with just the purple, but I had to add the black after I only got one pull-up in one of the rounds! 😦 Also, my push-ups need work. And my squats are so slow… I don’t know how people do them so fast! In short, this tabata did not go well, haha.]

Alex introduced me to the GHD machine! I learned how to do back extensions, hip-back extensions, and GHD sit-ups (thanks Alex and Rachael :)). The main lesson I got from all these new exercises is this: the GHD machine is scary as heck. You either fall backwards or you fall forwards! I haven’t decided which is worse. But, I also realized there’s a lot of stuff I’m missing out on. I’m thinking of switching to the CrossFit warm-up instead of what I usually do (row 500m if there’s squats in the workout, otherwise jump rope for a few minutes). It might help me increase my pull-ups and push-ups faster, and I can replace the sit-ups with GHD sit-ups which are so scary that they must be good for me.

28/09/2009

Sleep:
7 hours

Workout:
Deadlift 3-3-3-3-3
[95-105-115-125-135(PR). I still think I can do more than 135… but I’ve never had a chance to try lol. Maybe next time.]

30 double-unders
15 wall-balls @ 20 lbs (men), 16 lbs (women)
AMRAP in 8 minutes
[2 rounds. Wall-balls with 12 lbs. I am still so slow at wall-balls, but at least my double-unders are getting better…]

27/09/2009

Sleep:
10 hours

Workout:
Rest day

26/09/2009

Sleep:
10 hours

Workout:
Rest day