Sonya's Workout Log

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I think every (woman) has peed themselves a little doing this stuff. All that jumping around is a lot for our bladders to endure. Especially people who've had kids.

WOD:
3 rounds for time of:
15 Push Press, 115/75
50 Double Unders
400m Run

25:51
45 lbs push press
50 double unders done with singles in between - peed my pants a little jumping rope - oops it came out of nowhere - what?
400m Run - walked a little bit in the 3rd round

40 push-ups - range of motion ones, where you lift your hands when your chest hits the ground
40 sit-ups
40 OHS
40 burpees

Goal, adding 5 of each thing each day to make it to 100 so that whenever any one of these things show up in a WOD they won't slow me down. Sounds goofy, I know, but when I see 70 burpees in a WOD sometimes it can be a phsyce-out. If I can do 100 in my own time while practicing form, it won't mean drama in my mind when it shows up in a WOD.

Karin, I'm in awe, you must have really strong upper body strength to be able to kick out those push-ups.

Pushups are my one talent in life. I could even do a few when i was an inactive 180-pounder (at about 5 feet tall). But don't worry, there are PLENTY of things i SUCK at to make up for it. I can barely jump rope, and i run slow as poop (for starters). Everybody has their strengths and weaknesses. The trick is actually making yourself WORK on your weaknesses. I really, physically, can't do much running right now. But failing to practice skipping rope consistently is totally MY fault. Keep working on the push-ups, you'll get there!

I'm pretty sure it took at least 1.5 years for me to do regular pushups in wods too, S. This aint natural!!! We gots to work at it!!!!

I should note that my push-ups are feeling stronger so it's all good. :-)

It doesn't matter what other people are doing. It just matters if what you are doing is challenging for YOU. No matter who you are there is always somebody faster or stronger and somebody slower or weaker.

WOD:
4 rounds for time of:
100′ Overhead Walking Lunge, 45/25
20 Clapping Push-ups
15 Box Jumps, 24″

18:08
15 lbs Lunges
25 push ups on knees
18 ' box jumps - jumped first round, stepped up stepped down for 3

Learned from last WOD to scale when needed so that I can finish the WOD
Will practice what I've scaled

makes perfect sense. I should try that sometime. I can do unassisted ring dips, but only like half a dozen in a row, if that.

No, one end of the band is tied to one ring, the way that you would hand it for a pull up and the other end is held onto in the other ring by your hand as leverage for your knee to fit in and dip. Does that make sense? Not sure if I'm explaining it very well. :-)

ring dips with a band....did you hang the band from the same thing the rings were hanging from? otherwise i'm curious how you attached it.

21-18-15-12-9-6-3 reps for time of
SDHP, 75/55
Push Press, 75/55
Ring Dips
Box Jumps, 24″

I did

SDHP 42 lb
Push Press 42 lb
Ring Dips with green band
Box jumps 24" - started jumping but konked out and did step ups in first rep, all the way down until 12 reps then jumped on 10' box with 10 lb weight
only got to reps of 9 and called it quits

Felt bad about that but needed to stop

Good words from trainer, Eric. He said, I should have been lifting lighter to move faster. Good to know how to improve. He's a good trainer, really like that dude.

Double under practice - 30 min total of
straight jumping 1 min 1 rest
2 min jumping and in between

only got 3 du in a row

3 reps 100 m lunges

3 resp box jumps (on a log that was about 10 in.)

30 sit ups
30 push ups
10 burpees

WOD:
5 rounds for time of:
5 Front Squats, 185/125
21 Burpees

15:30 @ 47 lbs

100m lunges
1 without weight
1 with 10 lbs

5 minutes of double under practice

OHS
1 rep of 10 with no weight
1 rep of 10 with 9lb pole
1 rep of 10 with 12 lb pole
1 rep of 10 with 15 lb pole
1 rep of 10 with 18 lb pole

10 pullups
couldn't get last one so did 5 burpees

10 hang squat cleans 40 lbs
10 press push with 40 lbs
10 back squats 40 lbs

30 sit-ups

Did everything slowly working on form


Friday's workout

1 hour of capoeria working the ginga low and concentrating on balance with kicks

Did you stay at home? Did you storm off in a giant huff because you didn't make the time cut-off? No? Then you are NOT a loser. Everybody wants to be better than they are, that's human nature. The lady who finished first is probably annoyed with herself that she didn't finish even faster than she did. Just do your best and keep improving.

And I only did 42lbs not 65 and my partner Danielle (what a sweetie) did that too

WOD:
8-12-16 reps for time of:
Hang Squat Clean
Push Press
Back Squat, all w one 95/65lb barbell
Plus 3 burpees on the minute each minute.

cut off at 12 minutes

I was 9 back squats shy of finishing on time

kind of felt like a loser because all the younguns finished but you know, I have to get over it
decided not to post in box website but am posting here. Would never say I felt like a loser for not finishing there so, I'm glad I have a place to say it.

And I'm glad I'm doing Crossfit! Thanks, E.


Saturdays Workout
Capoeira workout - 1 hour
lots of stretching after

Thanks for telling me about how long it took you to get the pull-ups. They're hawd.

E, I totally hear you. When I left the box yesterday I kept thinking "Oh my goodness, I could have broken my wrists." I am lucky that I have a gymnastics background and that over the weekend I was doing front and back walkovers which puts a lot of weight on the wrists. Yikes!

Sonya! It took me 1.5 years to do my first pullups without bands! I am sooooooo proud of you!

Also, just an FYI, I tried the really really high box jump thing, landed on both wrists and almost broke them. I was out for weeks. So BE CAREFUL. It's one thing to break a fall, it's another to break your firkin hands. Glad you didn't do that.

So lovin your excitement. Yay!

I didn't mention that I had a great time in the gym yesterday.

Weighted pull-ups
3-3-3-3-3

Max height box jumps

I'm not ready for weight on my pull-ups, I can barely get 1. So I did

2 sets with green band
2 sets with blue band - had to do them one pull up at a time
1 more set, back to green band

Max height box jumps
started at 25'
made it to 33'
hurt my wrists trying to jump higher and coming down and catching myself, at least I knew how to stop a fall. Eric our trainer said, "A girl who knows how to take care of herself and I was thinking "A girl?" hahahaha

1/2 hour Capoeira Angola workout.
legs have been feeling heavy because I started running again
really stiff so spent another half hour just stretching.

Stretched today too (Sunday)