Okay, 1/2 marathon is over, time to do some real training... :) JDub is motivated and ready to rock that dead hang pull up by the end of the year. So she was in the Gin Gym on her own yesterday and today with The Dark McKnight.
JDub did this yesterday (scaled):
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
And today they did this (scaled):
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Awesome stuff! We will be flipping tires up the street in no time... :)
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So I finally committed to CrossFit (sort of) and I'm dragging poor injured DarkKnight with me. I started on 6/10 when I did "Cindy" (Puppy Version):
ReplyDeleteAs many rounds as possible in 12 minutes of:
3 Assisted Pull-ups
4 Push-ups
7 Squats
Results were mixed since I completely lost count of how many I did (maybe 9 or 10?? ending on the push-ups). I found myself checking the time a lot. I did half of the push-ups on my knees, but I had steady exertion through-out.
On 6/11 it was Squat Max Load day. 1-1-1-1-1-1-1 reps. I ran 2 miles and did one CrossFit warm-up then hit the bar.
Results were mixed. I was disappointed with my form and depth and generally cluelessness. But I managed: #75/85/95/95(really shallow)/85/85/85.
I felt lame so I did another round of the CrossFit warm-up.
Here's where things go astray...I drop the ball on Crossfit and do nothing for a few days. I finally dragged myself out the door on 6/14 and ran 5x400 around 1:52. Then I fell into Crossfit again.
6/15 was the walking lunge work-out.
Puppies:
Walking lunge 100 ft.
15 Pull-ups (beginner or assisted okay)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (beginner or assisted okay)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (beginner or assisted okay)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups (beginner or assisted okay)
6 Sit-ups
At 10:10 definitely not an all out effort but I'm trying to get the routine of it.
6/16 DarkKnight finally joins me. We decided on a brisk walk for warm-up because of what lay ahead and DarkKnight's bum leg. We go through the puppy scaled "Nasty Girl".
3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips
10 Hang Power Cleans 35#
I do my pull-ups on the box while Kim does hers from the floor. We both decided on bench dips (which frankly are too easy for us both). DarkKnight hit 7:43 and I hit 7:39 if my math was right. It seems a little too easy since our intensity is not all out. We decide to do some plank and side-plank rotations 1 min/30 sec/1 min/30 sec.
6/17 Today is supposed to be a 5k but Kim can't run so we decided to do a Spin class instead.
Despite my claims that the work outs didn't seem hard or intense enough (which goes to our efforts), I decided that we need to stay "Puppies" until we are comfortable with the routines and have gained some upper body strength. We probably won't do the 3 on/1 off schedule but something that works better with our other commitments.
FYI- I am sore which is something!