IP S2 11may2014

Mobility and stability

Squat

2x8x95

3x115

3x135

3x155

Bridging 3x 60sec

25 Apr and 29 Apr 2014 (IP S1 and C2)

25-Apr S1
Mobility x3

Deadlift 
2x5x135lb
3x165
3x185
1x195

Step ups onto bench
8xBW
8x20lb DB

Alt Arm incline Press
5x25lb DB
5x30lb
5x35 
Could go up to 40lb next time maybe

Supported Rows
Forgot what weights I used

26 Apr - Hiked 3 miles
27 Apr - Walked 5 miles for MS Walk

29-Apr C2
Treadmill run 0.75 miles (12 minute miles)

Work Block (6 rounds)
Deadlift 3x95lb
Pullups 3x50lb assist (previous was 70lb assist!!!!)
Pushup 10 No scale, but one at a time.  (Previous was on knees for up)

Treadmill run 0.75 miles again (12 minute miles)

Felt really good today.  Good tunes and felt strong.  Now my arms are jelly.

Run/Walk/Sprint 5K 21-Apr-2014

3.16 miles
41:50 min
13:13 min/mile
Did pretty good for the first 2 miles.  Lost steam at the end and walked a lot. Hit mile 2 marker at 24 minutes.

IP Program 17-Apr-2014 (S2)

3 Rounds mobility and stability.  I can really feel it in my scaps the next day. 

Squats
2x8x95lb
5x115
5x155
2x175 (was hoping to do 5 but I realized I might not get another one and I didn't want to scare the baby by dropping the weight. He was hanging out with me while I worked out.  Everyone else in my house left because I was in a bad mood that day.)
At this point the baby got hungry and I had to stop to feed him.  I still feel like I got a decent workout in even though it was short.

Last time I squatted I only did 155x3 and it was ugly.  I probably should have only done 165 and gotten all of the reps.  Oh well.  Next time.

IP Program C! 14-Apr-2014

10 min Conditioning Block 1 - 30/30 on Elliptical.  Pretty hard.
5 min recovery
15 minute workblock 1 - 6 rounds
Squat - 5x75lbs (started with 95lbs and there was no way that was happening.  I had to clean it off the floor because there are no squat racks at my gym. )
Bench 5x75lbs (again started with 95 lbs and then realized that was too heavy)
DB Rows 5x30lbs e/s (1 arm row with knee on bench)  Good weight.
5 min recovery
10 minute conditioning block 2 - 30/30 on elliptical again.  Pushed really hard on this one.
Quit there because I ran out of time and had to get back to work.

IP Program 09-Apr-2014 S1 Week 2, Day 5

Was short on time, so I ran through this in 30 minutes.
Skipped mobility and stability warmup.

Deadlift 
2x8x95lb
3x135
3x155
3x175

Step ups 2x8 onto bench (did these between deadlift sets)
Cable Ab Pull downs 3x10 100lbs - seemed too easy.  I'm not sure how to do these.
Alternating Dumbbell Bench Press 
10x20lb
10x25lb
5x30lb
5x35lb

Supported Row - face down on incline bench
10x10lb - Way way way too light
5x20lb- better
5x30lb good weight

Side Bridging 3x30sec e/s - Last set was brutal.  Only made it 20 seconds before I dropped and went back up.

Bicep Curl 
8x15lb
8x20lb

IP Workout April 4 & 7

Friday April 4 S2, Week 1, Day 3
Squat
2x8 @ 45lb
3x75lb, 3x95lb, 3x115lb, 3x135lb, 3x155lb
My knees have been hurting since I started squatting again, but not today.  yay! Form started to break down at 155lb.  I'll post a video when I figure out how.  Basically my butt started coming up first.  Is this due to a weak posterior?

Single Leg RDL w/ 35lb kettlebell, 2x8 e/s
DB should press 2x8 @ 15lb (heaviest dumbells that I own)
Rotational medball throw 2x20 (I used a basketball)
Overhead DB extensions 2x8 @ 10lb.  Started using 15, and then dropped the weight because it was too heavy.

Monday April 7 C2, Week 2, Day 4
Totally didn't want to work out today.  I procrastinated for awhile and then dragged my sorry butt to the gym.  Workout wasn't great, but at least I got through it.

10' conditioning block - Elliptical.  Steady State.  Too lazy to do intervals.
5' Recovery

15' Workblock 1
3 Deadlift - 95lb (this weight seemed really light to me, but it is 50% of my BW so I stuck with it)
3 Pullups - Used assist machine on 70lbs.  Tried 40lbs thinking that would be my pre-pregnancy weight and couldn't even get 1 with a little kip.  Today my lats are feeling it so I think this was a good weight.  I struggled to get 3 each round, but I was able to get them.
10 Pushups  I had to do knees on the up, and full plank on the down.  These were really hard for me.  Probably due to the giant milk jugs that are attached to my chest. 
5 Rounds
5' Recovery

10' Conditioning block - Stationary Bike.  Spent most of the time making a new playlist on my phone.  Then did a few 30s intervals. 1.61 miles, Ave HR 119

15' Workblock 2
5 Box Jumps - 13 inches (Gonna need a few new sports bras.  My milk shake was bringing all the boys to the yard!!!!!) Next time will use a higher box.
3 Barbell Rows - 75lb
5 DB shoulder Press - 20lb
8 Rounds

02-Apr-2014 IP1 Day 2 C1

10' CB - Elliptical ave HR 145-155

5' recovery

15' work block

Squat 5x65lb

Bench 5x65lb

DB row 5x20lb

11 rounds

5' recovery

10' CB2 rower ave 2:15/500m

15' Workblock

Single leg squat - to 13" box like a box squat

Push press 5x45lb

Inverted row - modified to higher bar

9 rounds

Feeling pretty good considering, but definitely need to take tomorrow off. I  am feeling it in the shoulder blades and butt the most. 

Also took measurements today

187.2 

lb

38.3% body fat

01-Apr-2014 Started IP Program

Started an 8 week program written by Will Heffernan (Informed Performance)

Week 1 Day 1

S1

Mobility & Stability Warm up

Dead lift

2x8 @95lb

3 @115

3 @135

3@155

3@175

First day dead lifting heavy in about 6 months. 175 felt heavy but maintained form. Couldn't have gone much heavier. 

Step ups 2x8

Overhead press

2x8@45lb

3@55

3@65

Had to stop there because baby got hungry. 65lb felt ok but wasn't going to add any additional weight. 

Overall felt good to get back in the saddle after several months of doing nothing because I was pregnant and walking across the parking lot was a workout for me. Especially felt good to do mobility. My body is pretty whacked. I needed that more than anything. Also need to go to chiropractor to straighten out my hips. 

3/31/10 - Wed

Run 2 mi at 6mph
100 Pushups W1D2
12
12
8
8
16
90 sec Rest

W.O.D. 4.1.10
7 Rounds for time of:
7 Power Snatch (95#/65#)
7 Snatch Balance
7 Over Head Squats

Did 35#, could have done 45#
17:05

3/30/10

The "Chief"
3 cleans 65# (Rx=95#)
6 pushups
9 Squats

AMRAP in 3 min, then rest 1 min
Did 7 rounds

4
3
3
3
3
3
3

3/29/10

100 Push ups W1 D1
10
12
7
7
10
60 secs Rest

3/29/10 WOD
5 Rounds of
40DU
30 Box Jumps
20KB swings (35#)
31:27 RX

3/22/10

Lunch: 2K Row (8:48.9)

Clean and Jerk 5-5-3-3-2-1
103x1 PR

ARAP in 3 minutes 85# (16)
Compared to Sectionals WOD

Thurs 3/18/10 Run 5M

Run 5M - about 1 hour (5mph)
Pretty hard because my legs are still crap from yesterday.

Trying to eliminate grains from my diet
no oatmeal today
no mayo

3/17/10 Crossfit WOD

Run 5K at lunch

W.O.D. 3.17.10
Workout 1 from the Mountain Sectional
Three rounds for time of:
Row 500m
21 Kettlebell Swings (70#/55#)
Run 400m

Used 45# bells except 9 reps in round 2 when I pussed out.
Dorothy: 19:41 (45/35-45/45#)

That was pretty heavy! Could only do ~7 at a time at most.
My back was pretty sore the next day.

3/15/10 Corssfit WOD

W.O.D. 3.15.10

Overhead Squat1-1-1-1-1-1-1

80# OHS!!!!!!

then:

WOD #2 from the recent PA/MD/DE sectional qualifier

In 10 minutes as many reps as possible of:

500m Run

1-Arm Overhead Kettlebell Squats (35/26lbs)

Note: "Nicole" style scoring, put the kettlebell down at any point and run 200m.

124 squats (did not put bell down)

3/12/2010 Crossfit WOD

W.O.D. 3.12.10
Five rounds for time of:
15 foot climb, 1 ascent
5 handstand push-ups
One Legged Squat, 20 reps (10R/10L)

Made it up the rope!!!!!!
Sqeaker handstand push-ups
One legged squats used pole (alot) for assistance

Crossfit 3/10/10

W.O.D. 3.10.10
12 Deadlift(275/185)
40 Wall Ball
9 Deadlift
30 Wall Ball
6 Deadlift
20 Wall Ball
3 Deadlift
10 Wall Ball

Used 135# for 1st set
Moved to 115# for rest
Bad form - needs work

14:41

Focus on catching wall ball and then right back up
Deadlift - Life with legs.

Run 3.5 Miles 10-Mar-2010

Ren run
3.24 miles
34:34
Ave steed 5.7 mph

3/8/10 Crossfit Snatch

Find 1RM snatch
53
58
63
fail
fail
fail
68
fail
fail
etc

Food ok (except chocolate at roadshow)