6 Days Off

I did a ton of housework on Saturday, which Traineo assures me is a good workout...I also had a few other extracurricular activities...but nothing official.
So yeah, no workout for 6 days. I'm still a slacker.

Nicole

First the warm up, then no running as that was part of the WOD:
Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

I managed 4 complete rounds...just missing a 5th. So my quarter mile time was just over 3 minutes and then I was adding 1 minute for the pullups. I had to walk all the way downstairs to do the pullups and then back up to run again. I got a few strange looks the 4th time I hopped on the treadmill.
So 4 rounds. Pullups were followed by an equal number of dips. 3-3-3-2.
Then I did two sets of back squats, and a full round on all 3 benches at 80#.
It was a good workout.
My back is still sore.

Off Day

Okay, still sore. Very very sore. Every step I take my back reminds me that it has more individual muscles than I ever had any business imagining sore.
Also, my chest and arms a bit. Good times though. Good times.

Linda

I started out running, which was much easier than expected. I didn't jump right back into the C25K given how long it's been since my last workout, choosing instead to just run 1 and rest for 2 alternating for 20min.
Like I said, much easier than expected and a good workout. I'll ramp back up to the C25K pretty quickly it seems.

After I did my warmup and then the WOD:
'Linda'

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

I knew I couldn't handle full weight so cut everything in half. I also didn't think I could handle the reps...so cut those to 10-8-6-4-2.
Weights were 160 (bw) for the Deadlift.
80 (1/2 bw) for the Bench
and 60 (3/8 bw) for the Clean.

My time was 18min.

It was a good workout...no failure but definitely pushing myself. My heart was pounding out of chest at points and today my back is sore. Not pulled muscle sore...but workout sore. It's a good thing I think...though I could be wrong. I'll be keeping an eye on it.

Oh...and I almost forgot...during my warmup I managed 3 deadhang pullups with no assist. That's flippin sweet!

Hurricane Ike aka: 11 days off

Just what it says. Massive overtime, as well as both the school and gym closing due to power issues.
(from Snoopy) No dogs allowed.
I don't know why that's funny...but it totally is.

So 11 days off. Hopefully Taekwondo will be back tonight...if not...I'll try and hit the gym.
We'll see.

Taekwondo

Light sparring techniques...aka...I can't spin for crap.

Jiu Jitsu

Reviewed chokes and went over back escapes.
Next week will be tournament style free rolling. I can't wait.

Off Day

I got 3 hours of sleep last night, so when I arrived home this afternoon, the couch made me pass out.
That's right.
I'm blaming it on the couch.
When my sister finally arrived home, at 1900, I was so groggy and out of it that eating a quick dinner she prepared was about all I could manage.
No class and no gym.
I'm a tired lazy bastard.

Back Squat

I ran intervals to start.
1 min on and 1 min off.
Actual running though, working myself up to 7mph at the end.

Then the warm up minus squats followed by the WOD:
Back Squat 3-3-3-3-3 reps

I managed 45-65-75-85-95
1095 total

Given that 95 was my previous single rep max, I'd say I'm in store for a new pr in the back squat. Go me.

Nothing else really. I felt good about the workout and met one of the regulars last night. Good times.

Off Day

Off Day

Taekwondo

Lots of stretching and working out...some light sparring at the end of class.

Push Jerk

Starting with the run:
Same as last time with C25K
12min 21sec/mile (pr)

Honestly...I got on the treadmill and couldn't figure out why I was doing this, or even how I would get through it. I really do hate running. My mental attitude was all wrong. I don't know. But I forced myself to do it and managed to set a personal record. So yeah. Not too shabby I guess.

CFWU
Then the WOD:
Push jerk 3-3-3-3-3 reps

I managed to do 65-65-75-75-75
Total 1065

Then I worked a few other machines working the back and I really wasn't feeling it. Nothing seemed to be worth my while and none of it was fun or enjoyable.
I'm glad I went to the gym, but it sucks that I didn't even have any fun.

Jiu Jitsu

We did total game last night, stand up to submissions.
I even managed to submit one of my opponents.
I really love jiu jitsu.
It's an insane workout and it's a ton of fun too.

Muscle ups

I can't do them. But first...the run.
Week 4 of C25K - Run 3min/walk 1.5min, 5/2.5, 3/1.5, then just run 5 to finish.
I didn't think I could do it.
Somehow I did.

So how was my time?
Damn good.
All that running drastically reduced my mile time.
12min 43sec/mile (pr)

CFWU
Then the WOD:
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

I can't do a muscle up as mentioned above but I can't do more than one pullup unassisted either. So, on the assist machine, sets of 10.
20pullups/80#assist, 10/90, 10/100, 10/110, 10/120
After each round of 10 I'd do a set of dips at the same setting.
So 60 of each.
Not what I wanted, but not bad either.
I was interrupted halfway through. I left the machine to get water and someone took it over. My mistake for leaving the machine. Otherwise I had planned on doing the full 120.
Oh, and time...20min for all of that.
I know, I suck.
I am getting better though.