Saturday, February 27, 2010

ETK - ROP heavy day

week 8 day 6
ROP - heavy day

buy in:
  • dynamic warm up
  • hold down dog 1:00

WOD:
  • 3X4 c&p with pullups (16kg)

cash out:
  • Swings (20kg)
  • 6 minutes
  • 15 seconds rest between rounds

NOTES:
c&p

** again, left side is slowing me down! had to push press the left side twice -  for the 4th rep of the last two ladders.
** for the 3rd ladder, had an issue with my left side: did 1 rep, had to switch to my right side - do all 3 reps and then come back to my left side. when I did that, I was able to knock out the reps fine.....then went on to do 4 c&p, only push pressing the last rep....weird....
** I did not have one issue with my right side. the presses went up, sometimes easier, sometimes with a challenge, but never needed to push press!
** 2 minutes rest after each ladder
** obviously, I will be repeating this week again. I feel I have made progress, but not enough to move on.... a little disappointed, but there's no rush, so.....
Swings
** Ironically, my swings have really improved!
** rolled 6 minutes today. swings went as follows:
  • 2 rounds: 2 minutes
  • 1 round: 1 minute
  • finished out with 10 swings
** only took 15 seconds rest between rounds
** really happy with the swings!

Friday, February 26, 2010

ETK - active rest

week 8 day 5
ROP

  • stretch max #3

Thursday, February 25, 2010

ETK - Special Reports drill

week 8 day 4
ROP - special reports drill

buy in:
  • play with 4 year olds till noon ;)
  • play with/run after 3 year olds till 2pm ;)
  • 20 pushups
  • 20 bw squats

WOD:
  • special reports drill #4
  • 5X3 floor press (20kg)
  • :30 seconds rest between sets

cash out:
The Swinging Abs Workout
  • 35 swings (24kg)
  • 35 Anchored (or full) sits ups holding kb (8kg)
  • 30 swings
  • 30 oblique crunches- 15 each side
  • 25 swings
  • 25 crunches
  • 20 swings
  • 20 Russian Twists w/kb (8kg)
  • 15 swings
  • 15 bicycles
  • 10 swings
  • 10 kte's
  • 5 swings
  • 5 planks (20 sec hold/10 sec rest)
  • finish up with 20 pushups

NOTES:
floor press:
** I really like this exercise. It is truly a full body exercise.
cash out notes:
** used Bertha (24kg kettlebell) for all the swings, 8kg for the ab work w/kb
** took about 10ish minutes

Wednesday, February 24, 2010

ETK - ROP moderate day

week 8 day 3
ROP - moderate day


buy in:
  • dynamic warm up
  • hold down dog 1:00 minute

WOD:
  • 3X3 c&p with pullups (16kg)

cash out:
  • swings (20kg)
  • 9 minutes

NOTES:
c&p
** no push presses =)
** still need to wait a few seconds (:30 ) on the 3rd set of each ladder, between reps 2 and 3 to press.
** c&p's are getting easier =)
** tension, tension, tension!
Swings:
**as follows:
  • round 1: 2 minutes - 1 minute 2 handed, then switched every 15 seconds
  • round 2 & 3: 1.5 minutes total: first minute 2 handed, then switched every 15 seconds
  • round 4: 2 minutes - :30 seconds 2 handed, then switched every 5 swings!
  • 25 seconds rest between rounds
  • 9 seconds left on timer at the end!
** taking longer rests on my moderate day....
 

Tuesday, February 23, 2010

ETK - Variety Day

week 8 day 2
ROP - variety day
Ross Training- Magic 50 

buy in:
  • 10 push ups
  • 10 squats
  •  repeat 2X

WOD:
The Magic 50 (16kg)
  • 5 snatches l/r
  • 5 swings l/r
  • 10 burpees
  • 1 minute rest 
  •  repeat 5X


cash out:
  • straight arm plank hold - 1 min.
  • bent arm plank hold - 1 min.

NOTES:
** great workout! - took me  about 12-13 minutes
** first round was slow, picked up after that! I definitely needed the full minute rest.
** WHY do I keep picking met cons with Burpees???!!! I do NOT like burpees .....although I am beginning to tolerate them.;)

Monday, February 22, 2010

ETK - ROP light day

week 8 day 1
ROP - light day

buy in:
  • dynamic warm up
  • hold down dog for 1:00

WOD:
  • 3X2 c&p with pullups (16kg)

cash out:
  • Snatch (16kg)
  • 10l/10r
  • 1 minute rest
  • 7 minutes

NOTES:
c&p
** good practice today! with less to do, really concentrated on form.
** NO PUSH PRESSES!!! =)
** 1 minute rest between ladders
** this truly was a light day. I easily could have done one more ladder, but stuck to the program ;)
Snatch
** completed 3 full rounds

Saturday, February 20, 2010

ETK - ROP

week 7 day 6
ROP- heavy day

buy in:
  • dynamic warm up

WOD:
  • 4X3 c&p with pullups (16kg)

cash out:
  • swings (20kg)
  • 5 minutes!!! =) =)


NOTES:
c&p:
**NO PUSH PRESSES!!!! WHOO HOO!!! =)
**  rest :30 seconds between reps 2 + 3 in the 3rd ladder
** 2 minute rest between ladders
** a definite difference when doing the practice later in the morning vs. at 5:45 a.m.!!
Swings
** I was so happy when I rolled a 5, but this was the hardest yet!
** since today is a heavy day, I only rested 15 seconds between swinging rounds
**rounds were as follows:
  • 2 minutes (1.5 minutes 2 handed)
  • 1.5 minutes (1 minute 2 handed)
  • 1 minute (:45 seconds 2 handed)

** really good workout today =)

Going forward...Game Plan:
since I was able to do 4X3 today with the c&p, next week I will do a true light, moderate, heavy day.  I think this way is a better way to build strength instead of always doing the same ladders.
so next week will be:
light day: 3X2
moderate day: 3X3
heavy day: 3X4
I am sure the light day will be easy, but the others will be challenging. when I can do these ladders with relative ease, I will increase the ladders to 4.

Friday, February 19, 2010

ETK

week 7 day 5

  • stretch max#1

Thursday, February 18, 2010

ETK - Variety Day

week 7 day 4
ROP - variety day
special report drills

buy in:
  • tgu
  • 12kg
  • 5l/5r

WOD:
  • special report drill #4
  • floor presses 5X2
  • 20kg

cash out:
  • jumprope - white manila- 2#
  • 20 rounds
  • 30 seconds on/ 10 seconds rest
  • accumulate 2:00 plank hold 


NOTES:
floor press
** :30 seconds rest between sets
** great full body, tension exercise!
** hard! 
jumprope:
** wanted to do 10 minutes, couldn't figure out how many rounds that would be, so I just did 20 rounds.
** kept a steady pace, since its not a tabata... and it was still tough!
**fun!

Wednesday, February 17, 2010

ETK - ROP

week 7 day 3
ROP - moderate day

buy in:
  • light stretching
  • sun salutations
  • hold down dog for one minute

WOD:
  • 3X3 c&p with pullups (16kg)

cash out:
  • Swings (20kg)
  • 11 minutes!!

NOTES:
c&p:
** VERY tired today, c&p's did NOT go so well. 
** push pressed quite a few, and even one on the right side!!!
** this was my first day of c&p's at 6 a.m.!
** at one point considered packing it in, and doing the workout later in the day, but don't have time, which is why I need to workout at 6 a.m.!... actually, I should have been down there earlier, but couldn't get my butt in gear!
** 2 minute rest between ladders
Swings:
** surprisingly, my swings went well =)
** I was NOT happy when the dice came up with an 11!!! I was hoping for a 2 or 3 ;)
  • all rounds 1.5 minutes except last round was 1 minute:
  • 1 round 2 handed for 1.5 minutes
  • 2 rounds 2 handed for 1 minute then switching hands every 15 seconds
  • 2 rounds :30 seconds 2 handed, then switch hands
  • 1 round :30 seconds 2  handed, then switch hands for 1 minute
  • :30 seconds rest between all rounds
** I was really hoping this week to do 3X3 c&p all week and start increasing next week...oh well, one more week of getting back into the early morning groove and I should be okay.....
** the swings today really saved my practice today from being a total wash!

Tuesday, February 16, 2010

ETK - Variety Day

week 7 day 2
ROP - variety day

buy in:
  • tgu 
  • 12kg
  • 5l/5r

WOD:
from Jersey Crossfit
 
  • Start at 10 and go down to 1  (12kg)
  • Snatches
  • Burpees
  • Push press
  • mountain climbers 
  • swings
  • push ups


cash out:
  • nothing! I was done!


NOTES:
**had a hard time deciding what to do today....tried deadlifts and ohs, wasn't in the mood - settled on this met con.
** I was going to try and throw in a deadlift day, but I think with the 3 days of c&p I am going to do a met con on the variety days.
** Also, waking up early this morning was HARD!!
** did I mention I hate burpees!! ;)
** didn't time the workout, took about 25 minutes.
** good met con, I would do it again
 

Monday, February 15, 2010

ETK - ROP

week 7 day 1
ROP- light day


buy in:
  • dynamic warm-up drills

WOD:
  • 3X3 c&p with pullups (16kg)

cash out:
  • Snatch (16kg)
  • dice roll: 5 minutes =)

NOTES:
c&p
** only 1 push press today!!! =) =)
** slow and steady ladders
Snatch:
**rolled 5 minutes!! hooray!
** did 2 rounds of 10l/10r and one round of 5l/5r
**gymboss beeped at the begining of the last round, but finished with 5 each arm
** did not wait the full 1 minute between rounds
** when I rolled the 5 minutes, I thought of doing a full 5 minutes with the 12kg, but continued with the 16kg....


Today's practice went really well!

Saturday, February 13, 2010

ETK - ROP

week 6 day 6
ROP - heavy day

buy in:
  • dynamic warm up drills
  • figure out roughly 50 feet
  • perform each drill up and back
  • walking on heels
  • walking on toes
  • high knees
  • butt kicks
  • side shuffle
  • skip forwards 
  • skip backwards

WOD:
  • 3X3 c&p with pullups (16kg)

cash out:
  • Swings
  • 20kg
  • 7 minutes (finally!)
swings as follows:
  • 2 minutes with 30 second rest - 2X
  • 1 minute with 30 second rest - 1X
  • 30 seconds swings


NOTES:
c&p
** still had to push press one time during the first ladder, 3rd rep - after that, for the 3rd rep of the ladder I waited 30 seconds between the 2nd rep and 3rd, and it went up fine!!! =)
** c&p ladders w/ pullup took 17 minutes, so I am improving
** read  Begin to dig article and watched video at end to help improve form. Used the pointers and I think they helped.
Swings
** Finally a decent time!! =)
** spent the bulk of the time doing 2 handed swings, then switched to1 arm swings
** forgot to count how many swings!!
** since it is a heavy day, I only allowed my self 30 second rests and tried to do as many 2 minute swings as I could.
** next week I will try do decrease the rest time.
**forearms are burning!

Friday, February 12, 2010

ETK - Variety day

week 6 day 5
ROP variety day

  • Stretch Max 
  • segment 3
  • plank hold 1 minute

Thursday, February 11, 2010

ETK - ROP

week 6 day 4
ROP - moderate day


buy in:
  • light stretching
  • joint mobility exercises

WOD:
  • 3X3 c&p with pullups
  • 16kg

cash out:
  • swings
  • 20kg
  • rolled the dice: 10 minutes!

NOTES:
c&p:
**went MUCH better today. used techniques from yesterday
** did not push press - except final 2 reps on left side =(....I know I wasn't supposed to push press at all, but I was SO close!!!
**struggled with my left side a few times, but never once with the right
** rested a full 2 minutes between ladders
Swings:
** 10 minutes!!! WTH - are the dice loaded!!?? ;)
** lost count of swings in the first round....
** swung for 1.5 minutes 3X, and 1 minute 2X with rests from 30 seconds or more - never more than 1 minute.
**alternated between 2 handed, one handed, DARCY....but always did 2 handed for the first 30 seconds at least.
**since it was a moderate day, I allowed myself the longer rests....plus-> 10 minutes, I wanted to pace myself.

**happy with today's  practice....it went much better than Tuesdays =)

Wednesday, February 10, 2010

ETK - ROP/Variety Day

week  6 day 3
ROP Variety Day
Special Report drills

buy in:
  • dislocates and rotational dislocates
  • 20 pushups
  • 20 squats

WOD:
Special report drill:  
  • loaded clean + get-up (5X5, 5X1; alternate sets of each)
  •  20kg

cash out:
  • goblet squat
  • 16kg
  • 3X5


NOTES:
**some good advise given to me by a wise man ;) - work the drills and your c&p will get better!
....so that's what today is about. 
**I will be doing these drills every Thursday for a month, then switching to the high-tension drills.....
** the cleans with the 20kg were challenging but do-able 
** really concentrated on form, hip snap, taming the arc and tension.
** I wanted to do deadlifts today, but didn't think I had it in me, so I did goblet squats instead.
** I am going to have to figure out when I can deadlift, maybe the first variety day. I don't want to stop practicing them....

Tuesday, February 9, 2010

ETK - ROP

week 6 day 2
ROP- easy day

buy in:
  • tgu
  • 12kg
  • 5l/5r

WOD:
  • 3X3 c&p with pullups (16kg)


cash out:
  • 1/2 snatch (16kg)
  • rolled dice: 12 minutes
  • 10l/10r
  • 1 minute rest

NOTES:
C&P
** had to push press a couple of times on the left side, right side no problem
** with perfect form on left side, the kettlebell went up fine. couldn't always get it together -mentally/physically for perfect form on left though...
** I did the c&p throughout (not the one clean and then press 1,2 or 3 times as recommended in ETK)
** 2 minute rest between ladders
SNATCH:
**did the 1/2 snatch. form was spot on!
** rolled the dice and ended up with 12 minutes!!!....stupid dice!!!
** I needed the 1 minute rest between snatch sets

the entire workout took me about 45 minutes....

Ramblings....
I am debating what to do, do I continue to use the 16kg which is a challenge for my left side? or drop to the 30# kettlebell which I can easily do the 5X5 ladders????? according to the dd forums and etk, if you can do the 5X5 ladders then you are ready to move up to the next size bell.....
also, this was my easy day, so next time should I do a moderate day of 3X4 ladders? or continue with the 3X3 ladders? I really like the easy/mod/heavy days and they worked well for me with pttp, so I would like to continue them.....maybe make my easy day a 3X2 ladder?????

Monday, February 8, 2010

ETK- ROP - Variety Day

ROP - Variety Day
week 6 day 1 

from  the Daily Fitness Solution Blog

Jumprope + Push ups/Sit ups
Jump/Skip rope in 30/30 intervals for twenty minutes performing quick sets of calisthenics during the rest intervals.
Advanced:
complete ten sets of:
  • 30/30 Jump rope 
  • a set of push-ups
  • 30/30 Jump rope
  • a set of Sit-ups (subbed - see notes)


NOTES:
**used white manila rope (2#)


**subbed for sit-ups:
rounds 1-5: planks - held for 20 seconds
rounds 6-10: kte's - 5

**10 pushups each interval


fun workout really enjoyed it, perfect for the day after 5X5 c&p's

Sunday, February 7, 2010

ETK - Variety Day

week 5 day 7

buy in:
  • tgu
  • 12kg
  • 3l/3r

WOD:
  • 5X5 c&p with pullups (30#kb)

cash out:
  • ropes tabata
  • changing undulation type every round


NOTES:
C&P
**no problems at all with the c&p at this weight!!!=)
**did not have to push press once!!
**took a 1 minute rest between all ladders except the 4th - took a 1.5 minute rest.
**really worked on form!!! Jordan's tips were very helpful with pressing!!
** moved 11400# in 45 minutes!....cool!
rope tabata:
**fun but tough after the c&p


**was going to practice the snatch, but realized in etk on heavy days we swing, and so decided to work on the snatch tomorrow.
** since today's 5X5 practice with the 30# bell went well, I will be going forward with ETK using the 16kg bell for the c&p. =)
**a little thrown off with ETK next week: because of the snow storm and loss of power yesterday, had to do yesterdays workout today....so Monday I will be doing a variety day and Tuesday starting my light day of etk...
**looking forward to starting ROP!

Friday, February 5, 2010

ETK - Variety day

week 5 day 5
Nancy 

buy in:
  • jumprope 2 minutes straight  
  • white manila rope - 2#

WOD:
  • Nancy
  • 3 rounds
  • 400M run
  • 15 OHS (35#)

cash out:
  • KTE's
  • 2X10

NOTES:
Nancy
**didn't realize it was supposed to be 5 rounds, only did 3- which actually worked out better time wise for me. I got a late start today.
**set treadmill @ 8.5 for first 2 rounds, 8.0 for 3rd round
**haven't run in a while and it was noticeable! although the squats were tougher than the run!
**TIME: 11.17
 KTE
**very happy with form!!!
**was going to do 4X5, but was able to do 2 sets of 10!
 

Thursday, February 4, 2010

ETK - Swings

week 5 day 4

buy in:
  • TGU
  • 12 kg
  • 3 left then 3 right
.....just for fun!

Swings
  • 20kg
  • 1 minute on/ 1 minute off
  • 20 minutes

rounds as follows:
  • 2 handed - 4X
  • :30 seconds 2 handed, then switching hands every 5 swings - 3X
  • DARCY - 3X

cash out:
  • suitcase deadlift
  • 3X 5l/5r
  • 65# barbell
these are sets across, not looking for a new RM today

NOTES:
**swings were hard today, last 15 seconds really tough!!
**suitcase deadlifts were good! =)

Wednesday, February 3, 2010

ETK - Variety Day

week 5 day 3
Donkey Kong 

buy in:
  • 3 minutes on the elliptical

WOD:
Donkey Kong
  • 21-15-9
  • Burpees
  • Swings (20kg)
  • Box Jumps (20")

cash out:
  • overhead walk 92M (55# barbell)


NOTES:
WOD:
** I HATE BURPEES!!! ;) 
** loved the box jumps....haven't done them in a really long time! =)
** ran up and down the basement and playroom stairs between exercises - total of 15 stairs
** TIME: 10.08
** I feel good with my time, I haven't done this about a year, and I used a heavier kb than Rx'd
** had to stop in the middle - phone was ringing at 830am!!!!! ARGH!! - stopped to take the phone off the hook-- Who calls so early on a snow day!!!!.....apparently my mom! 
Overhead Walk:
**thought 10 laps in the basement was 100M, bummed I didn't go the extra lap....

Tuesday, February 2, 2010

ETK - c&p

week 5 day 2

buy in:
  • 8kg
  • 2 rounds
  • swings 10
  • grind: snatch/  windmill/ tgu

WOD:
  • 3X5 c&p with pullups (30#kettlebell)

cash out:
1/2 snatch
  • 16kg
  • top of each minute:
  • 2-4-6-4-2

snatch
  • 12 kg
  • 1 minute each hand: 2 minutes total
NOTES:
C&P
** read the article here on the dd forum about going too heavy on c&p and wanted to make sure I was okay...
**since I read the article, I decided to try the 30# today just to see if the 16kg is where I should be...
**will continue this week with the 30# and do 5X5 next practice day. Next week I will start back up with the 16kg which is where I think I should be....it just may take me a little longer to get thru the ROP....
**had no problem with the 30# =)
**push pressed once - at the 2nd ladder, 5th rep of the 5th rung, but I think that's because the clean didn't come up right...... 
Snatch
**wasn't sure if I wanted to do 5 minutes total with the 12kg or the pyramid with the 16kg.
**went with the 16kg, form was okay, tweaked my form a little....
**did the 1 minute each arm with the 12kg, just to satisfy myself I got the form right and know how to snatch! ;)
**used the drop and catch with the 12kg. Hands look good!

Monday, February 1, 2010

ETK - Swings

week 5 day 1

buy in:
  • TGU
  • 12kg 
  • 3l/3r

Swings
  • 20kg
  • 1 minute on/ 1 minute off
  • 20 minutes 
 rounds as follows:
  • 2 handed - 2X
  • :30 seconds 2 handed, alternate arms every 5 swings - 2X
  • DARCY - 2X
  • :30 seconds 2 handed, alternate arms every 5 swings - 3X
  • alternate arms every 5-10 swings - 1X

cash out:
  • OHS
  • 3X5
  • 25# barbell
  • 1 minute rest between sets


NOTES:
**using the TGU as  a buy in, no need to go heavy, have the move down pat
**really like using the tgu as a buy in
**swings went well...for some reason, the one handed swings were easier than the 2 handed....
**OHS: 25# felt easy, could have gone heavier, but wanted to make today my easy day