Back to the Grind
October 26, 2011
Boy, am I thankful for the person who invented the crock pot... last night when I got home from work feeling exhausted and still a little sore I was greeted with the BEST aroma. My dinner, that had spent the day cooking on my counter. It was waiting for me, all nice and hot and ready to go with no prep! Hubs works late some nights, than he goes to CF, so I am either waiting for him to get home or usually I whip up some eggs and bacon on Monday nights. Not last night... a roast in the crock pot with mushrooms, onions, celery, carrots, squash and a red wine sauce. Yummo! Not only did I get to eat dinner at a reasonable hour, BUT, I was also in bed with my eyes closed and about to fall asleep at 9:00pm!! Yeah, I know, I live on the edge!! I cant tell you what getting to bed at 9:00pm means to me when I have to get up at 4:45am!! Eight hours of sleep is basically unheard of!
When the alarm went off I was up and at em! I felt good and rejuvenated! It was great. Off to CFW I went to jump back in the saddle and do my first "competition hangover" WOD. What better a WOD to do it with too... deadlifts... they make me smile!! Ok, that might be a little sick too!!
The warmup went well. I was a little tight (and its really cold) when I got there. I worked through and got warm. The walking lunges helped to really loosen up my legs and the 3 minute squat sit was just wonderful. I was excited to get into the WOD and happy that I was feeling better so I would be able to do it. I didnt want to take another day off... though I wont lie I am not to sad I missed yesterdays workout, looked like a killer!!
K and I got a 155lb bar for the deadlifts and a 65lb bar for the bent over rows ready... and I took my water over to where I was going to do the dreaded burpees. K set the clock with the 15 minute countdown (the way I like it) and on her count I began. Five deadlifts, ten bent over rows and than 21 burpees... as many rounds as possible in 15 minutes. The first round was pretty good. I had no problem with the deadlifts and even though it had been months since I have done bent over rows (used to do them a lot at my old gym) I got right through those as well. The burpees slowed me a bit, but I was determined to do them unbroken.
When I got to the deadlift the second round, thats when it hit me. My legs were still pretty tired from the weekend... I muscled through it and had K telling me constantly to "touch and go" with the reps. It worked like a charm because I kept moving. Likewise with the rows. I was counting the burpees in 5's in my head convincing myself that I did not have to stop, that I could have a sip of water after, that I could keep going.
The next thing you know I was completing my 6th round. I headed to the deadlift bar set up, took a breath and shot to get one more round in before time was up. I had alternated my grip after the second round and that seemed to help with the deadlifts. K was on me about screwing my feet into the ground and quickly touching the ground and pulling right back up on each rep, so I was successful. Onto the rows, which only got harder by the second. She told me to squeeze between my shoulder blades and feel it working... Oh I felt it!! I had a tiny bit of time left after the rows where I snuck in 5 more burpees and finally time was up. Six rounds + 20 reps... pretty good I thought!
I only rested for seconds between the exercises to catch my breath and get my bearings. Before burpees I took a quick sip of water before getting to work. I am pretty sure I didnt rest much at all, but of course it feels totally different when you are doing it than when someone is watching. Overall it felt great to get back into a WOD...
Skill was double unders... and the max number you could get in a row. Apparently I left my double under in Connecticut... maybe I should put out an APB for it!!
WARMUP:
3 Rounds
- 20 Walking Lunges
- 10 Back Extensions
- 5 Pullups
- 10 Scorpions
2 X Burgner Warmup
3 Min Squat Sit
WOD:
"Popcorn"
15 Minute AMRAP
- 5 Deadlifts (155lbs)
- 10 Bentover Rows (65lbs)
- 15 Burpees
(6 Rounds + 20 Rx)
SKILL/STRENGTH:
Max Number of Double Unders
(hahahahahahaha)
FOOD:
6:30am: Post Workout Shake
7:00am: Handful Dried Banana Chips
8:00am: Green Tea
9:30am: Egg Muffins
12:00pm: Beef with mushrooms, onions, celery, carrots and squash
3:30pm: Apple Pear and Trail Mix
Boy, am I thankful for the person who invented the crock pot... last night when I got home from work feeling exhausted and still a little sore I was greeted with the BEST aroma. My dinner, that had spent the day cooking on my counter. It was waiting for me, all nice and hot and ready to go with no prep! Hubs works late some nights, than he goes to CF, so I am either waiting for him to get home or usually I whip up some eggs and bacon on Monday nights. Not last night... a roast in the crock pot with mushrooms, onions, celery, carrots, squash and a red wine sauce. Yummo! Not only did I get to eat dinner at a reasonable hour, BUT, I was also in bed with my eyes closed and about to fall asleep at 9:00pm!! Yeah, I know, I live on the edge!! I cant tell you what getting to bed at 9:00pm means to me when I have to get up at 4:45am!! Eight hours of sleep is basically unheard of!
When the alarm went off I was up and at em! I felt good and rejuvenated! It was great. Off to CFW I went to jump back in the saddle and do my first "competition hangover" WOD. What better a WOD to do it with too... deadlifts... they make me smile!! Ok, that might be a little sick too!!
The warmup went well. I was a little tight (and its really cold) when I got there. I worked through and got warm. The walking lunges helped to really loosen up my legs and the 3 minute squat sit was just wonderful. I was excited to get into the WOD and happy that I was feeling better so I would be able to do it. I didnt want to take another day off... though I wont lie I am not to sad I missed yesterdays workout, looked like a killer!!
K and I got a 155lb bar for the deadlifts and a 65lb bar for the bent over rows ready... and I took my water over to where I was going to do the dreaded burpees. K set the clock with the 15 minute countdown (the way I like it) and on her count I began. Five deadlifts, ten bent over rows and than 21 burpees... as many rounds as possible in 15 minutes. The first round was pretty good. I had no problem with the deadlifts and even though it had been months since I have done bent over rows (used to do them a lot at my old gym) I got right through those as well. The burpees slowed me a bit, but I was determined to do them unbroken.
When I got to the deadlift the second round, thats when it hit me. My legs were still pretty tired from the weekend... I muscled through it and had K telling me constantly to "touch and go" with the reps. It worked like a charm because I kept moving. Likewise with the rows. I was counting the burpees in 5's in my head convincing myself that I did not have to stop, that I could have a sip of water after, that I could keep going.
The next thing you know I was completing my 6th round. I headed to the deadlift bar set up, took a breath and shot to get one more round in before time was up. I had alternated my grip after the second round and that seemed to help with the deadlifts. K was on me about screwing my feet into the ground and quickly touching the ground and pulling right back up on each rep, so I was successful. Onto the rows, which only got harder by the second. She told me to squeeze between my shoulder blades and feel it working... Oh I felt it!! I had a tiny bit of time left after the rows where I snuck in 5 more burpees and finally time was up. Six rounds + 20 reps... pretty good I thought!
I only rested for seconds between the exercises to catch my breath and get my bearings. Before burpees I took a quick sip of water before getting to work. I am pretty sure I didnt rest much at all, but of course it feels totally different when you are doing it than when someone is watching. Overall it felt great to get back into a WOD...
Skill was double unders... and the max number you could get in a row. Apparently I left my double under in Connecticut... maybe I should put out an APB for it!!
WARMUP:
3 Rounds
- 20 Walking Lunges
- 10 Back Extensions
- 5 Pullups
- 10 Scorpions
2 X Burgner Warmup
3 Min Squat Sit
WOD:
"Popcorn"
15 Minute AMRAP
- 5 Deadlifts (155lbs)
- 10 Bentover Rows (65lbs)
- 15 Burpees
(6 Rounds + 20 Rx)
SKILL/STRENGTH:
Max Number of Double Unders
(hahahahahahaha)
FOOD:
6:30am: Post Workout Shake
7:00am: Handful Dried Banana Chips
8:00am: Green Tea
9:30am: Egg Muffins
12:00pm: Beef with mushrooms, onions, celery, carrots and squash
3:30pm: Apple Pear and Trail Mix
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