I took the last two days off. Sunday was a planned rest day and yesterday was just a crappy day at work and I was beat. We have been very short staffed all summer and after last weeks record number of patients for me, I wanted to veg...
I actually did yesterdays workout today because today called for mulitiple exercises in a circuit that would not work at our gym. They have been posting workouts from the CrossFit games this weekend and they are killer!
Helen is a normal CF workout that looks like this:
3 rounds for time:
400 meter run
21 kettlebell swings
12 pullups
For the CrossFit games they upped the ante and made in "Helen in steroids", or "Hell-In":
1200 meter run
63 kettlebell swings (Rx'd = 55#, I did 35# dumbbell)
42 pullups
800 meter run
42 swings
36 pullups
400 meter run
21 swings
12 pullups
Time: 24:59
The male winner of that contest did it in 16:59!!
It was a great workout and it felt awesome! Totally kicked my buttocks.
Showing posts with label rest. Show all posts
Showing posts with label rest. Show all posts
Tuesday, July 20, 2010
Thursday, July 15, 2010
I was running...
Yesterday was a rest day, so I was ready to get back at it today. It has been a long week at work and I was dreading working out and excited about it at the same time. It always makes me feel better, but I hate struggling through a workout when I'm exhausted. My boss is out of town, so I am seeing a majority of his patients and all of mine as well. I will see about 90 patients this week, which doubles my average and is almost 50% more than my record for a week.
Today's workout was running 400 meter intervals at a 1:1 ratio for 20 minutes. This means I run 400 meters (1/4 mile) as fast as I can and rest for exactly that amount of time. I repeat this for 20 minutes. I was able to complete 1.75 miles.
I cashed out with a bench press drop set as follows:
125 x 4
105 x 9
85 x 12
65 x 12
Tomorrow is deadlifts. Plus we are going to a party. Saturday is a possible river tubing adventure with some of kelsa's coworkers, then the roller derby! We have 3 other couples going and we are going to get together before we leave to have a couple of drinks and play some rock band. It should be an awesome weekend!
Today's workout was running 400 meter intervals at a 1:1 ratio for 20 minutes. This means I run 400 meters (1/4 mile) as fast as I can and rest for exactly that amount of time. I repeat this for 20 minutes. I was able to complete 1.75 miles.
I cashed out with a bench press drop set as follows:
125 x 4
105 x 9
85 x 12
65 x 12
Tomorrow is deadlifts. Plus we are going to a party. Saturday is a possible river tubing adventure with some of kelsa's coworkers, then the roller derby! We have 3 other couples going and we are going to get together before we leave to have a couple of drinks and play some rock band. It should be an awesome weekend!
Wednesday, July 7, 2010
Rest cycle/ back at it
Over the fourth of July weekend we went to Irvine to visit my sister Jill. We didn't workout at all. We were hoping to stop by a Crossfit gym and drop in for a workout, but it didn't happen. Some don't allow drop ins. Plus we were busy with going to the beach, whale watching minus the whales and relaxing.
The weather was great; low 70's and sunny skies in the afternoon. We both got a little sunburnt.
Crossfit workout of the days (WODs) are prescribed in cycles of 3 days on/ 1 day off for rest. What I plan to do is do 3 cycles then rest a cycle. It worked out perfectly over the holiday weekend. I will try to do more and more cycles on, moving from 3:1, then 4:1 as I get more fit. Now I think the rest cycle will keep me fresh.
Here was my workout today:
Cash In:
Bergener warmup
Barbbell Complex warmup
Dynamic warmup
Quad spine rotations
Workout:
Backsquat @ 155# x 20
Knees to elbows x 40
55# (1.5 pood) dumbbell swings x 60
Time: 10:07
Cash out:
Dumbbell Bench press dropset
Weight Reps
45 11
40 10
35 9
30 9
25 9
The weather was great; low 70's and sunny skies in the afternoon. We both got a little sunburnt.
Crossfit workout of the days (WODs) are prescribed in cycles of 3 days on/ 1 day off for rest. What I plan to do is do 3 cycles then rest a cycle. It worked out perfectly over the holiday weekend. I will try to do more and more cycles on, moving from 3:1, then 4:1 as I get more fit. Now I think the rest cycle will keep me fresh.
Here was my workout today:
Cash In:
Bergener warmup
Barbbell Complex warmup
Dynamic warmup
Quad spine rotations
Workout:
Backsquat @ 155# x 20
Knees to elbows x 40
55# (1.5 pood) dumbbell swings x 60
Time: 10:07
Cash out:
Dumbbell Bench press dropset
Weight Reps
45 11
40 10
35 9
30 9
25 9
Thursday, June 24, 2010
Day 5 - Rest day
Today was a rest day. We went to the library today and got some cds (The Shins and A Band of Horses) cd's that I reserved the other day. These were the cd's I was going to order on Itunes, but luckily they had them at the library...FREE!!! FTW
I am planning on attending a course in December and will have to use personal money to pay for it. It is pretty expensive but well worth the money for me as an athletic trainer and for future business. I took the level one course a couple of months ago and use the information regularly. My goal is to become SFMA certified and have two courses to go and possibly a couple day internship and/ or a test or two. The certification is an assessment tool to help identify mobility or stability issues in patients/ athletes/ active people, with pain or just wanting to improve their performance, and then give them exercises and instructions on how to correct these issues. It is very effective and I have already seen great effects from attending the first course and applying the information.
Today I deposited a hunk of that money into savings. I have a couple of personal training clients and am going to use the money I get from them to help pay for the course. I'm guessing another 5 weeks or so and I'll have enough saved to register. I'm hoping they will still have the course available when I have all the money.
Bad Boy: More laffy taffy 4-5 pieces and some lifesavers at work, 1 ginger cookie that are amazing a patient brought in for us
Good Boy: All meals zone, rode my bike to work and back in am, lunch and pm in 110 degree heat!
I am planning on attending a course in December and will have to use personal money to pay for it. It is pretty expensive but well worth the money for me as an athletic trainer and for future business. I took the level one course a couple of months ago and use the information regularly. My goal is to become SFMA certified and have two courses to go and possibly a couple day internship and/ or a test or two. The certification is an assessment tool to help identify mobility or stability issues in patients/ athletes/ active people, with pain or just wanting to improve their performance, and then give them exercises and instructions on how to correct these issues. It is very effective and I have already seen great effects from attending the first course and applying the information.
Today I deposited a hunk of that money into savings. I have a couple of personal training clients and am going to use the money I get from them to help pay for the course. I'm guessing another 5 weeks or so and I'll have enough saved to register. I'm hoping they will still have the course available when I have all the money.
Bad Boy: More laffy taffy 4-5 pieces and some lifesavers at work, 1 ginger cookie that are amazing a patient brought in for us
Good Boy: All meals zone, rode my bike to work and back in am, lunch and pm in 110 degree heat!
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