Hi everyone! Sorry I haven't been around much, super busy these days! I'm also studying for the GMAT, and have only allowed myself 3 weeks to prepare with possibly unrealistic hopes of a high score <bites nails>....
OK, as promised, below is my mega-update. (I knew it would be difficult to get back into it after Christmas, but holy sh* wow, my times were super slow first week back, just getting back into the swing of it now. Although I also got sick at Christmas and spent a couple of days in bed, so that probably made it worse.)
Last time I posted was for the week ending 11/13. Since then, I've been keeping track on my laptop, but not updating here, so here goes:
CF = CrossFit workout at the gym, timed
rds = number of rounds in workout of the day
wod = workout of the day
steps = number of stair steps, running up and back down counts as 1
amrap = as many rounds as possible in given time limit
c2b = chest to bar pull-ups (as opposed to the usual chin above bar)
kb = kettle bell
DL = dead lifts
HSPU = hand stand pushups (I usually do tripod pushups with my feet elevated)
Week of 11/14 – 11/20:
Mon home: 1000 stair steps; 5 rds (15 pushups, 20 backups, 20 situps, 5 dips); 9:22
Tues CrossFit: 5rds (10 deficit DLs, 20 GHD situps, 30 double-unders); 17:25
Wed home: 1500 steps (stairs)
Thurs CF: requ same weight for ea, 5 rds (12 deadlifts, 9 hang power cleans, 6 push jerks (55lb)); 10:20
Fri home: 1000 steps, 20 stair lifts ea leg, 20 wall squats
Sat CF from home: 3rds (800m w 2 min rest); 16:46 incl rests, 800 m times: 4:12, 4:32, 4:02
Week of 11/21 – 11/27:
Mon home: 1000 steps (stairs)
Tues home: 1000 steps
Wed home: 1000 steps, 5 rds (5 pushups, 20 backups, 20 situps, 6 dips); 9:40
Thurs home: 1000 steps
Fri home: 2000 steps, 5 rds (5 pushups, 20 backups, 20 situps, 6 dips); 9:39
Sat CF: 7 rds (4 dl burpees, 3 pwr cln bp, 2 pwr cln bp, 1 cln/jerk bp 55lb ea); 12:34
Sun home: 2000 steps
Week of 11/28 – 12/4:
Tues CF: 3 rds (400m run, 15 snatch squats (35lb OH), 9 tripod pushups); 18:02
Wed home: 1000 steps
Thurs CF: back squats 5/95, 3/95, 1/115, 12 min amrap: (5 c2b pullups (org band), 10 plyo pushups fr 20†box, 15 wall balls (10lb)); 4 rounds + pullups + pushups + 7 wall balls
Sat CF: 20 min amrap (250m row, 25 pushups); 6 rounds + row + 19 pushups
Week of 12/5 – 12/11:
Mon home: 1000 steps (stairs)
Tues CF: 3 rds (10 overhead squats (35lb), 50 double unders); 7:19
Wed home: 1000 steps
Thurs CF: 5 rds (20m bear crawl, 5 DL (145lb), 10 HSPU fr bench), 11:59
Sat CF: w partner: 500m row 1:56, 68 situps in 1:56, 250m row, 20 pullups in 0:43, 86 squats in 2:20, 400m run 2:14, 31 pushups in 1:13, 200m run 0:48
Week of 12/12 – 12/18:
Tues CF: 5K row; 22:17, push press 5@75lb, 3@85(fail), 1@80
Thurs CF: back squats: 5@85lb, 3@105, 1@115 (worked on form), wod: 4 min row, 61 cal; 3min pull-ups, 31; 2min back squats, 18@75lb; 1min push press, 12@55lb
Sat CF: front squats 5@85, 3@95, 1@105; 21-15-9 reps each (one arm kb swing (15lb), pull-ups); 7:47
Week of 12/19 – 12/25:
Tues CF: back squat 120lb, shoulder press 65lb, deadlift 220lb, crossfit total 405lb
2 cheat days
Week of 12/26 – 1/1:
Tues parents’ house: 1 hr treadmill 10% slope, 4.1 mi/hr fast walking
Wed sick with strep throat
Week of 1/2 – 1/8:
Still recovering
Sat – first CrossFit workout since 12/20! 1 mi run (9:14), 225# DL PR, 5 min amrap (10 box jumps, 10 k2e); 3 rd + 6 jumps
Week of 1/9 – 1/15:
Tues CF: 3 rds (10 hs pushups, 20 pullups org band, 30 kb swings (35lb), 40 d-unders); 32:17, SLOW!!! struggled getting my pull-ups high enough, took lots of breaks, also couldn't get my rhythm with the double-unders, took forEVER
Thurs CF: back squats 3-3-3-3-3, 95-4@100, wod: 21-15-9 reps each (pike pushups, ring dips w orange band, pushups fr knees); 21:21 (slow!!! again lots of breaks, especially w the pike pushups)
Sat gym closed, home: 30 min rebounder jumping (mini trampoline)
Week of 1/16 – 1/22:
Tues CF: fr squat 5-3-1 @ 85lb-95-105; 15-12-9 reps ea (kb swings (35lb) lateral burpees); 2m rest, 12-9-6 reps each (kb swings, lat burpees), 10min max (incl rest); 5:06 first meta-set, second meta-set: completed 12 rep set, 9 kb swings, 8/9 lat burpees
Thurs CF: 85lb behind neck jerk, max reps/cal in 2 min intervals: 33 cal row, 48 kb swings (35lb), 20 burpees, 57 situps, 29 cal row
Sat CF: 20 min amrap (5 clean & jerk 70lb, 10 knees to chest, 15 wall balls 10lb) 6 rd + 5cj +3 k2c
Week of 1/23 – 1/29:
Tues CF: 85lb 1 rep max clean, 10 min amrap (1 clean (70#), 1 pull-up; 2 cleans 2 pull-ups; 3c 3p, etc); 6 rd + 7 pull-ups + 6 cleans
Thurs CF: shoulder press 5-4-3-2-1: 45-55-55-55-60; 4 rds (50 double unders, 15 wall balls, 10 knees to chest); 14:48
Sat CF: 3 rds (5 rep snatch complex) 40lb-40lb-45lb; 3 rds (50 double unders, 20 ghd situps); 8:14
Week of 1/30 – 2/5:
Mon home: 1000 steps (stairs)
Tues CF: 3 rd 15-10-5 deadlifts (145 lb), max pushups w/o rest 18-16-11; 3 rd (10 clean & jerk (55 lb), 15 pull-ups, 400m run); 18:52
Wed home: 1000 steps
Thurs CF: 3 pull-ups w/o band, bit of help fr Sarah; 3 rd w 6 min rest between rounds (1000m row, 25 pull-ups w orange band, 15 sit-ups); time for each round: 9:12, 9:52, 10:49
Sat CF: 12 min amrap (400m run, 40 squats, 30 situps, 20 pushups, 10 pullups); 1rd + 16 pushups
So over the holidays, I used up 2 more cheat days. I don't remember whether I had used 1 or 2 prior to that, but we can say I used 2, so I believe that puts me at 4 total cheat days used so far, 6 remaining. (My stated goal was 3 CrossFit workouts per week, and I'm allowing myself to substitute home workouts instead when there are scheduling problems.)
I can't believe how hard it was to get back into it after the holidays, but it was worth the struggle the first week back, I'm pretty much back to where I was. I also got some new personal records, including 225 lb one-rep max dead lift. I'm still using the band for pull-ups and still can't quite even do one pull-up without the band, but I'm almost there. I tried it with the trainer's help, and she said she hardly helped me at all. I'll make it my goal to get one pull-up with no assistance before March.