Half time

I worked out late tonight. I went shopping, then I was on Facebook. I am an addict. So, I tried the half work out and will do the other half tomorrow.

Military press 70# 4-4, 4-2, 4 nice form
Clean 80# 4-4, 3-3, 4 form was so-so at beginning, very nice by 3-3 and 4

Riding

I realized that 3 full weight workouts and a metcon per week is too draining.  Am going to do two full weight workouts and 2 half weight workouts per week.  We'll see how that goes.

Today I just rode the bike (3.0) for 20 minutes just to stay active.  I tried to work on pull ups with the bands and tried to learn medicine ball cleans (I looked like a clown on the cleans!).

Storm after the calm

Took a three day rest.  Had too much work and am a little sad over some personal shit.  Today I did my regular workout.  It was tough, but I feel better.

Clean 80#   5-3, 3-3, 4   Note: Pop up

Military press  75#  5-3, 4-2, 4

Front squat  75#  4-4, 3-3, 3-1  Form was atrocious

Bench press  85#   4-4, 2-2-1-1, 2-2   Need to hold breath (tighten like in martial arts)

My trainer is a butthead

OMG was this workout hell!!!!  My trainer is a butthead...for many reasons.

Clean  75#  8,6,4

Front squat  75#  8,6,4

Military press  70#  5-3, 4-2, 4

Bench 85#  3-3-2, 3-3, 2-2

Move up to 80# on clean, need to improve form on squats, and need to press lower on chest for presses since my form messed me up

oh yeah....did I forget to tell you that my trainer is a butthead?

I hate pull ups

Did a Metcon

21, 15, 9   25# kb swings, jumping pull ups with full arm extension coming down

8'51"

Did light kb because I knew that I SUCK AT PULL UPS!!!!  I am so frustrated!!!!!

Not Daydreamin' Anymore

Yesterday I spent way too  much time on Facebook and daydreaming.  The funny thing is that the break did me some good.  My trainer said that my lifts were smoother, although I still need to watch my form.

Today workout:

Clean 75#  8,6,4  still need to work on form to move up

Military press  70#  5-3, 4-2, 4

Front squat 70# 8,6,4   blew through these, need to make sure that elbow stay up, next time is 75#!!!!!!

Bench press  80#  8,6,4  woot, woot, gonna move up to 85# next time

I guess that daydreaming ain't so bad after all.....

A reward

Today was awesome.  I was able to work away from home, come back early, work out, and now bring my munchkin to Tae Kwon Do!  The sun is shining, and I can ride with the convertible top down.  Woot, woot!

5 rounds

10 sumo deadlift high pill (25# kettlebell) - feet wider than shoulder width, kb is between your feet, pull kb to chin (elbows high)

8 jumping pull ups (fully extend before feet touch the ground)

9'49"

Movin' on up

Woot, woot, I'm gonna move up on two lifts!!!!

Clean  75#  8, 4-2, 4

Military press  65#  8,6,4

Front squat  70#  4-4,6,4

Bench press 75#  8,6,4

Next time Military press is 70# and Bench is 80#

Sunday work out

Ok, after the editorial yesterday, I'll keep it short.

Clean  75#  7-1. 4-2, 3-1

Front squat  65#  8,6,4

Military press  65#  7-1,6,4

Bench press  75#  6-2, 5-1, 4

Blew through the squats, so next time will do 70#

Bruised arms

Before I launch into my workout, I wanted to add an editorial.  Why am I blogging about my workout?  Who cares?  Does anyone except my friends (maybe?) ever see this?  It is because in case a random woman (or man) comes across my blog, they will realize, "Wow, Bonnie wasn't an athlete in high school or college, and she can do this.  Why can't I?"  I am working up in weight as I go and hope to be at advanced target weights by the end of 2009.  

People DO notice. As an adult, I always worked out, did minitriathlons (even though I can't swim well), earned a brown belt in jujitsu...BUT this is the first time that people have pegged my age at least 10 years younger.  Pretty awesome, huh?  The point is that CROSSFIT type workouts work!!!!

So, take it from me, the nerd.  You can do it!!!!!

Metcon

3 rounds

5 x 25# kettlebell swing clean and push press, each side (total 10)

10 jumping pull ups

9'04"

Fixing a bad day

Had a really bad day.  So, I made up for it with a good workout.

Clean  75#  2-2-4,3-3,2-2

Front squat    60#   5-3,6,4

Military press  60#  8,6,4

Bench   75# 8,2-2-2, 4  Lost my rhythm, should have finished it

Next time front squat and military press 65#

Also did Inverted rows 2 x max

Happy Purim!

Ok, after a night of partying, I worked out. Ugh!

Military Press 60#     8, 5-1, 4

Clean 75#     4-4, 3-3, 4

Front squat 60#   8,6,4

Bench 75#   4-4,4-2,4

Next time, I increase squats....

Dying on pullups

Did a Metcon today

15-12-9 of burpees and jumping pullups

8'58"

Am great at jumping pullups.  Need to learn how to do a REAL pullup!!!!

Dizzy reps

Not feeling so great today.  Still needed to forge through.  Trainer said form was great on everything but bench.  Maybe next time, I won't break up the reps and I can move up!

Power clean 75# 8-6-4  (4-4, 6, 4)

Military press 60# 8-6-4 (4-4, 4-2, 4)

Front squat 60# 8-6-4  (4-4, 4-2, 4)

Bench press 75# 8-6-4 (4-3-1, 5-1, 4)

I suck at pull ups!

I have been doing jumping pull ups.  To get stronger, I am trying not to jump and to start from a bent arm position. I did 

5 rounds

7 30# kettle bell swings

7 bent arm pull ups

6'55"

I was dying on the pull ups.  Barely made them.  I should be doing better. I will have to work on this.

Snow day!

Today was a snow day.  Yay!  I was able to work out at 1:30 in the afternoon instead of 10 at night.  So much better!

Power clean 75# 8-6-4

Military press 60# 8-6-4

Front squat 60# 8-6-4

Bench press 75# 8-6-4

Form is getting much better and weight is starting to get heavy.  Will keep same weight for next time.  Aiming for intermediate maxes when I decide to test my maxes for each lift.

Just jump!

Metcon workout

5 rounds

5 burpees

10 40# kettlebell swing (30% bw)

5 box jumps, substitute with double jump over 40# kb and then 35 lb weight plate

9'06"