Eileen (Cougie's) Workout Logs

We all know I have no capacity to be consistent in posting my workouts. I do write them down every day.

This is an effort to be consistent again. Ha.

Started a strength program today.

Cleans 3 x 65, 70, 75, 80, 85 (form sucked at 85)

Shoulder Press 5 x 55, 60, 65, 70

Back Squat 10 x 105, 115, 125

Strict pullup - 1-1-1-1-1

The BS killed me. I probably didn't rest enough. Had to do the last 5, rest, 5.

Onward!

We all know I have no capacity to be consistent in posting my workouts. I do write them down every day.

This is an effort to be consistent again. Ha.

Started a strength program today.

Cleans 3 x 65, 70, 75, 80, 85 (form sucked at 85)

Shoulder Press 5 x 55, 60, 65, 70

Back Squat 10 x 105, 115, 125

Strict pullup - 1-1-1-1-1

The BS killed me. I probably didn't rest enough. Had to do the last 5, rest, 5.

Onward!

ccc

Man I am the WORST at this!!!

CrossFit Flagstaff

Shoulder Press 3 x 5

ORM caclucated at 100 which it probably isnt.

Then, take 65, 75 and 85% of 90% of ORM. (can you figure that out?)

60
67
76 x 6 for final reps

Now

4 rounds
run 400m
50 squats.

Everything cool? How's the bod?

S.

"This sucked. I hated doing it alone." ...but you did it nonetheless.

OMG. Therapy has changed me from a hobbling old woman to someone who feels alive again. My muscles are not tight, my hamstrings are working with very little pain, I am excited about running again, and am not afraid to pick up heavy weights. We are almost there! It's beyond awesome and I dont ever want to go back to the way it was.

I'm excited about moving heavier weights and getting faster at running again. Smartly. Without pushing too hard. YES!

May 19th

Tabata Pushups 6 (argh, from 10 to 6!)
Situps 13
Back Extenstions 13
Row 5

May 20th Flagstaff
800m Run
Then Team WOD. Fun.

May 21. Sedona. On my own

20 Toes to Bar
30 Burpees
40 CleanSquat thrusters - 65#
50 Walking Lunges
100 Double Unders

This sucked. I hated doing it alone. I was lazy and unmotivated. And I accidentally stopped my clock at somewhere in 16 mins even though I hadn't finished doubleunders. ARGH

May 24 Flagstaff
21 - 15- 9
OHS - 55#
Burpees

6:10

May 25th
Run a Mile for fun. (not part of the WOD)

FRONT SQUATS 5 x 5
Cappd out at 4x 130.

May 26th Flagstaff
THROWDOWN!

9 minute amrap
3 Handstandpushups (i used bands)
6 Snatches (rx is 65, I did 55)
9 Pullups

Finished 4 full rounds.

Old...i hope you read that when yo u're 80 and laugh....

Hey S. Seriously.... when your hamstrings don't work... you ARE old. You can't move properly and are very slow. It's been really wierd, to say the least. But slowly we are getting my body back to proper function. Slowly. Sigh.

OK.. Logs...

May 7 CrossFit Magna
Filthy Fifty!

Time was...poop. I have to check. If I don't write it down... 11 something?

Tuesday May 10 CrossFit magna
Shoulder Press 5 3 1. Started at 75# and finished with 85# at two reps. Didn't get the third.

Death by 20m. Shuttle run every minute on the minute, increasing reps each minute until you fail. I got 7. Wanted 8. Waaaaa!

I didn't enter my wods last week. Travelled to Pittsburgh Thursday, Friday was family day.

Saturday May 14- Crossfit Pittsburgh. Team WOD. Ended up doing 25 pullups, situps, squats, pistols, lunges and running 400m.

Sunday May 15 - On my own at the gym in Pittsburgh

"Air Force"
20 Thrusters
20 SDHP
20 Push Press
20 OHS
20 FS

Do four burpees every minute on the minute. Since I was by myself, I did 5 burpees after each round.

Weight - 65# but pulled it to 45 for the OHS. Or did I do 55#? HMMM. I'm being told to use light weights until my body is healed but these weights feel.. MEDIUM. Not light.

Monday May 16 - travel day

Tues May 17th - CrossFit Magna

Pullups - 5 sets of 5 strict. Had to use a purple band.

WOD Every minute on the minute for 15 minutes, do a barbell complex.
Started at 75#, ended at 100#.

Wed - Unwanted rest day.

Today is Thurs May 19th. Goal is to WOD today and somehow do it tomorrow although I'm going to Flag for Clients. Will try to get a nooner!

How ya feelin' now?

I cracked up to see you saying you were feeling old, hahaha, that's my MO.

CrossFit Magna

Shoulder Press 5 x 3 x1
I overestimated. 75 x 5, 85 x2, Fail

WOD

Shuttle Run - Death by 10m

I got 7. Should have at least tried for 8 but felt old and my hammies were searing! My body is not "normal" yet.. working on it at PT and by stretching. It sucks.

Crossfit Full Strength

Run 400m

WOD
3 rds

Run 400
15 squats
12 pushups 9 pullups

i crashed a basics class and modified the wod to include a 400m run instead of 250m row. part of the run is up steps!

13:39

CrossFit Full Strength

"Randy"

75 snatches @55 for time.

I worked on form and did it sllllooowwww

12:20.

Really trying to keep my lift from the floor consistent, not pull too early and get the extension. Try is the operative word. I don't have it by a longshot but the commitment is there!

Warmup - Run 800
Stretch
Squat

Filthy Fifty!
Stepups instead of box jumps:

31:33

Magna

OHS 5 x 3
53, 58, 63, 73, 2x 78, did not get third rep

WOD
50, 40, 30, 20, 10
Lunges with 10 lb weight
Back Extensions (superman)
13:00

Row 1000m
4:13

Magna

Strength: Push Press 3 x 3 75#, 85# 95#

WOD
10 Handstand Pushup 1 Pullup
9 2

etc.

Used weight and mat for HSPU.. Didn't get range of motion and should have done them from a box.
used red band for pullups and did STRICT, no kips, trying for chest to bar

19:33

Flagstaff

Run 3 x 800 for warmup

THROWDOWN WOD

5 rounds
11 22" Box Jumps (stepups) - go over box and come back
10 Jerks @ 85#
11 stepups
15 KB swings @ 20k

Forgot my time. !!!

CrossFit Magna

Run 800

Strength: Shoulder Press 20 reps

18 reps @55#

WOD

GRACE
used 65# and focused on form, not time

6:13

Flagstaff

Stretch, Run an 800, practice DoubleUnders

WOD
5 Rounds
10 KB Swings @35
10 Pushups

4:01

Flagstaff

Amrap in ??? minutes
5 Deadlifts (120 lb) Light for form and rehab.
10 Pistols
100m run.

50m short of 5 rounds.

Hi Kids.

It's a new beginning. Body is feeling better than ever and I hope to keep it this way.

Yes, will post workouts more consistently now. It's all about being consistent for the next year and seeing really amazing results.

Being off of crossfit makes me realize that yes, my happiness is very tied to my ability to work out. It may not be good, but it's the truth.

We like that. It's hard though sometimes.

What did you tell me when I started? "We have to protect our health." I really listen to that.

Went to WOD yesterday, a bit fearful of bringing my body back into dysfunction and pain.

it was WOD 11.6 - Amrap in 7 minutes of

3 thrusters
3 pullups
6 thrusters
6 pullups
9 thrusters etc.

RX was 65 lbs. that's not really so heavy. But in my newfound desire to be smart, I kept it at 55. I don't have Chest to Bar pullups and kipped.

Made it to 15 and the best thing? I haven't seized up! My hammies are not on fire, my back is not locked, my ass is not in horrible pain

YAY! So.. stretching and rolling and taking it slow. AND.. while doing my thrusters I tried as hard as I could to focus on form.. on using my legs correctly. Progress for this old lady!!!

your body is feeling better, E. Don't overdo!

Soo.. PT session yesterday. It was almost not painful at all! Meaning my body is starting to hold a reasonable pattern and it's time to get back to work!


WORKOUT LOG

First - Run, Skip, Bear Crawl with Partner and Bands. One person stands behind and pulls the band which is around the other person's hips. The person with the band on their hips tries to run, skip and bear crawl against the resistence. FUN

Strength: Push Press 5 x 5

last round was 100#. Could have probably done 105.

WOD

Tabata - 8 rounds of 20 seconds on, 1 off

Row for calories, Box Jumps (I did step ups), Kettlebell Swings (I used the 26 pound rather than 35)

Row: High Cal: 6, Low Cal:4

Step Ups. High 11, Low 9

Swings High 11, Low 10

FUN!!!!