Chagi Time

Working on doing the smoothly, with strength AS WRITTEN. So if it says roundhouse kick to the knee, thats what it is. Not a low-section kick or knee type movement I will probably be doing this a lot - its my weakest point and I should have had it perfect a LONG time ago.

Workout:

• Type: Other
• Date: 10/30/2008
• Time: 12:45:00
• Total Time: 00:15:00.00

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Great classes, except there was a photographer at the first class. But we did a lot of drills which is really helpful to me.

Workout:

• Type: Other
• Date: 10/29/2008
• Time: 18:00:00
• Total Time: 2:00:00.00

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Started with some Judo (which happens to be on my self-defense list for my Black Belt Test). Kicked the back kicking shield - I did much better today - stronger kicks. I was off yesterday I guess.

Workout:

• Type: Other
• Date: 10/23/2008
• Time: 18:50:00
• Total Time: 1:00:00.00

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Advanced class then the intermediate class. I’m tired now.

Workout:

• Type: Other
• Date: 10/22/2008
• Time: 18:00:00
• Total Time: 2:00:00.00

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Standard stretching, I’m aiming for 10 minutes a session now, but I want to increase that to 15 minutes, at least until I can do the splits.

Workout:

• Type: Flexibility
• Date: 10/21/2008
• Time: 09:00:00
• Total Time: 00:10:00.00

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Tuesday 081021 WOD

Ten rounds for time of:
12 Burpees
12 Pull-ups

I did 7 rounds (I should have done 10, but I was tired). My home pullup bar is higher, but I can still do jumping pullups on it. I noticed that my arms actually hurt this time - before only my hands hurt.

Total time includes the warm-up but not my stretching afterwords.

7 Rounds in 16:43

Workout:

• Type: Strength Training
• Date: 10/21/2008
• Time: 08:30:00
• Total Time: 00:35:00.00

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I was with a teenager who is fast and flexible, and that highlighted how slow and stiff I was. I am wondering why I even want to get better at sparring.

Workout:

• Type: Other
• Date: 10/20/2008
• Time: 18:00:00
• Total Time: 1:00:00.00

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Workout:

• Type: Strength Training
• Date: 10/15/2008
• Time: 06:45:00
• Total Time: 00:45:00.00

Todays WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed

Warmed up with 7 minutes of rowing (my neck/shoulder is still sore). Then we did 10 wall squats and 10 wall ball, but without the wall (throwing for distance). Then we did the pull-ups (I did jumping). My longest non-stop set was 7, I had a fairly good rhythm today.

11 Minutes completed.

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Workout:

• Type: Other
• Date: 10/14/2008
• Time: 18:50:00
• Total Time: 1:00:00.00

Some poomse, self defense (for black belt test) then referee practice.

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Workout:

• Type: Strength Training
• Date: 10/14/2008
• Time: 10:00:00
• Total Time: 00:40:00.00

Todays WOD

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

My shoulder / neck is still extremely sore, so the coach had me do 5 minutes of rowing to get warmed up, which helped.

• Squat: 145 - 165 - 165.
• Shoulder Press: 45 - 55.
• Deadlift: 135 - 185

Crossfit Total 165 + 55 + 185 = 405

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Workout:

• Type: Cycle
• Date: 10/11/2008
• Time: 08:05:00
• Total Time: 00:14:00.00
• Distance: 2.6 miles
• Average Speed: 11.14 mph

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Workout:

• Type: Other
• Date: 10/10/2008
• Time: 18:30:00
• Total Time: 1:30:00.00

50 push-ups, but on another persons count so that made it easier. 150 sit-ups (had to punch a heavy bag that was in-line with your toes). Light stretching. Did some 3-4 move combos up and down the floor. 10 each of Taekwondo and Judo self-defense. Then did our highest poomse. I was told to work on my Judo self-defense (I knew that LOL) and poomse (my side-kicks). I also need to make up 5 classes (I feel cocky after doing the run so fast I think I’ll make up most of the classes next week).

Oh and Sunday is gonna be a major cheat day if I can dig up the money. Chicago style (double decker) pizza and some relaxing adult beverages. Then Monday I need to get back on track with eating properly.

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Workout:

• Type: Run
• Date: 10/10/2008
• Time: 17:30:00
• Total Time: 00:18:43.00
• Distance: 2 miles
• Average Pace: 9:21.62/mile

I just can’t believe I went that fast. I want to thank the people who encouraged me and ran part way with me.

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Workout:

• Type: Other
• Date: 10/09/2008
• Time: 18:50:00
• Total Time: 1:00:00.00

Under 1 day until the pre-test …

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Workout:

• Type: Run
• Date: 10/09/2008
• Time: 08:45:00
• Total Time: 00:13:00.00
• Distance: 1 miles
• Average Pace: 12:59.22/mile

Todays WOD

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Due to time I did two rounds. Times were 4:23 and 4:30!

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Workout:

• Type: Strength Training
• Date: 10/07/2008
• Time: 08:15:00
• Total Time: 00:30:00.00

Todays WOD

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups

Scaling

• 45# Thruster - next time I am supposed to use the full 65#. I’m not sure I believe him on this
• Jumping Pull-ups - Coach said these look good and I need to try kipping. Which I will probably work on after Friday.

Time: 7:30

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Workout:

• Type: Cycle
• Date: 10/06/2008
• Time: 19:15:00
• Total Time: 00:20:00.00
• Distance: 2.85 miles
• Average Speed: 8.55 mph

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Workout:

• Type: Other
• Date: 10/06/2008
• Time: 18:00:00
• Total Time: 1:00:00.00

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Workout:

• Type: Cycle
• Date: 10/06/2008
• Time: 17:30:00
• Total Time: 00:20:00.00
• Distance: 2.85 miles
• Average Speed: 8.55 mph

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Workout:

• Type: Strength Training
• Date: 10/06/2008
• Time: 08:15:00
• Total Time: 00:35:00.00

Todays WOD

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20/10 pound ball (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/45 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 73 - 67 - 66 = 206

I did MUCH better on the wall ball this time, due to better coordination and hitting the wall/target more often (almost every time). My score in the third round was only that high because I got into a better rhythm on the box jumps.

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Workout:

• Type: Other
• Date: 10/04/2008
• Time: 10:00:00
• Total Time: 2:00:00.00

Everybody did a great job of making everybody else nervous. 6 days to go.

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Workout:

• Type: Flexibility
• Date: 10/03/2008
• Time: 10:20:00
• Total Time: 00:45:00.00

Did all the stretches in the Wharton’s Stretch book, just slow and easy. I am pretty sore, not feeling great and burnt out. I really need to work on my Taekwondo paper and the self-defense, I just don’t want to. I will try to work on it later when my DH is here to help.

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Workout:

• Type: Other
• Date: 10/02/2008
• Time: 18:50:00
• Total Time: 1:00:00.00

Poomse, Il Jang AND Koryo backwards (and not very well), some Hapkido, which I will ask for help on in open workout tomorrow.

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Workout:

• Type: Other
• Date: 10/01/2008
• Time: 18:00:00
• Total Time: 2:00:00.00

Two classes again. Came home, drank some food, now I’m headed to bed and plan to sleep about 12 hours - I am tired. No Crossfit tomorrow, but I will do Friday’s WOD.

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Workout:

• Type: Strength Training
• Date: 10/01/2008
• Time: 08:15:00
• Total Time: 00:55:00.00

Todays WOD

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Scaling

• Jumping Pullups

Time was 34:18

Awesome workout, especially working 2 of the 3 things on my pre-test. Lost some skin on my hand though.

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