Tag Archives: Sumo Deadlift High Pull

I hate making up titles…

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Thursday was a good workout. I was extremely happy with my results and finally felt like I’d accomplished something!

Strength:
Weighted Push Ups
3(25#) x 3(35#) x 3(50#)

WOD:
4 Rounds of as many reps as possible
1 Min Burpees
1 Min GHD Sit Ups
1 Min SDHP (45#, RX)
1 Min Ring Dips (Green band)
1 Min Rest

Rd 1: 67, Rd 2: 60, Rd 3: 60, Rd 4: 60

Well, I’m nothing if not consistent! The ring dips are by far the most difficult for me right now since I have weak triceps. The burpees sucked but they weren’t too bad! I slammed down pretty hard a couple of times on the first round. On rounds 2-4 I did the step back instead of the jump. I averaged about 10 burpees per round but was able to make up the numbers on the SDHP. That was my strongest round.

Saturday we didn’t have our run because Clara and Kelly had previous engagements. We moved it to Sunday instead. Clara was shooting her box’s teams a CrossFit competition called Fall Brewses. Since it was in the same area as a party I had to go to later that same day (just about a mile or 2 away) I decided to stop by and check it out. They were ahead of schedule, so I got there just as they started the last WOD:

50 cumulative rep “Bear Complex” 95/65

Cash in – 30 double-unders (before athlete touches bar) Cash out – 10 burpees (as soon as the athlete leaves the bar) Caveat – before the relieving athlete begins double-unders the team must complete inter- locked (arms) team sit-ups equivalent to the total number of reps completed of Bear Complex.

Yeah…it was brutal! Needless to say, I was glad not to be one of them. Especially since the burpees and sit ups were done on cement. Clara and Kelly’s box, CrossFit Point Break, came in first! Way to go everyone. Don’t ask me about the pink because I just don’t know!

 

 

 

Sunday was our big run. We met up at 6:30 and got in almost 6 miles.

It was cloudy, which made the temp quite nice! As soon as I made it back to my car it started raining pretty good. So, we had perfect timing! I started the first mile with 1/1 run/walk intervals but ended up doing 2/1 intervals for miles 2-6. My hips started hurting about 3 miles into the run. I’m pretty sure it’s because I hopped into a 6 mile run after being off for 3 weeks instead of working up to that distance. I felt like I could probably keep going, as I wasn’t tired. That’s good news because my 10 mile race will be coming up before too long! Next week I’m going to do 3/2 intervals and hope that I can work up my endurance. Clara and Kelly’s CrossFit box is having a running clinic on Oct. 1st where they’ll be training us on the Pose run method and going through drills and whatnot. I went ahead and signed up for that today. I’ve read a lot about Pose but just can’t seem to get it right on my own. So…we’ll see what they can teach me. OHHH…I also had a non-blister run yesterday! For those of you that know me, that is almost unheard of at this distance. I think I may have found the “magic socks” as Clara puts it. This also has me thinking I should go ahead and try to do the marathon instead of the 1/2. My real concern was blisters (well, that and being afraid I wouldn’t finish!). I didn’t want to have blisters all over my feet because of the marathon so I was going to drop down to a 1/2. We’ll see how training goes from here on out. I’ll keep you up to date!

How was your weekend?

Fight Gone Bad Redeux

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Yep yep!! It was Fight Gone Bad again. My score last time was 182. This time around my score was 164…so….that went down. However, I went up on weight on all of lifts.

Wallball 16#, up from 8#
Sumo Deadlift High Pull 45# up from 35#
Push Press 45# up from 35#
Box Jumps 20″ step ups up from 14″ step ups

Plus, add in the fact that it was boiling and I’m at my lowest breathing point (150 on the peak flow meter, lowest before last dilation too). So, I’m going to take it as an even move. We also have a rowing machine now!! Stoked about that.  Thankfully, I wasn’t as tired/drained today as I was Thursday.

Here’s the breakdown:

This weekend I bought some Vibram Five Fingers. It takes me about 30 minutes to put them on because my little toes never want to cooperate! I bought these because they supposedly help keep blisters from forming, if they fit correctly. I’ll give them a trial run on Saturday to see how they feel. Once I get them on they are actually pretty comfortable, yet odd looking! Yep…I went with pink…why not?

My eating has been very good this past week. Today was day 8 of no artificial sweeteners, sugar, grains or “white” foods. Mike is doing it with me this time, which seems to help me stick to it more. I don’t think he’s that big of a fan but he’s still hanging in there!

I’ve been happy with my food options available at the local HEB lately. So glad they’re starting to carry more nitrate free/free range/grass fed/organic foods!

Mmmmm….green beans, sausage and kraut!

Sunday was also weigh in day. When I weighed in after my vacation I was up to 206#. Eeek!! I weighed in yesterday at 201.4! Down 4.6#…in one week. Granted a lot of that was probably water weight from cutting out some of the foods, but I’m quite excited about it! We’ll see what this Sunday brings. I bought myself the Wow: Worship CD as a reward. This week if I reach my weight loss goal (1.5#) I get to buy a book!

How are you doing in your fitness journey?

Week in Review

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Monday 6/27/11

Strength
Split Jerk (85# 3x3x3)

WOD:
As many reps as possible of Overhead Weighted Lunges (10#). Every minute, on the minute, 10 push ups.
Total: 231

I tried to keep count as best as possible, but I may have goofed up. My lunges aren’t very deep thanks to my lovely knees. Next time I may try to do all of them touching the ground but I’ll have to go slow to make sure I don’t tweak anything.

Tuesday 6/28/11
21-15-9
Sumo Deadlift High Pulls (65# rx)
Pull Ups (Green Band)
Finished in 10:23

Great workout. Got tough at the end.

I skipped my workout on Thursday. My legs and arms were quite sore, but that wasn’t why I skipped. Mike and I went to a friend’s.

Running out of Gas

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AMRAP 15 Mins:
6 Sumo Deadlift High Pulls (65#)
9 Kettlebell Swings (35#)
12 Box Jumps (small box)

Finished 5 rounds and up to 1 kettlebell swing into the 6th round.

I crashed today. Yep…I was gassed…wiped out…whipped…fizzled…plum tuckered out!

The Sumo Deadlifts went pretty good. My bar would get a little wobbly so when I touched down sometimes one side would hit before the other, but they went alright. The most weight I’ve used for SDHP in the past was 45#. I used 65# today.

The Kettlebell Swings were tough for me today. I think that’s because I hadn’t done them in a while. Right now my lower back is tired, which means my form was probably off as I got into the workout. Gotta try to pay closer attention to that.

After 3 rounds I started doing step ups instead of box jumps just so I’d keep moving. I was wasting too much time trying to catch my breath to do the box jumps. It was pathetic! But, this is my first week into changing my diet again and it was hot, hot, hot. I’m hoping next week will show an improvement, if in fact it is my diet change that was the factor.

Our skill work came after the WOD since Doyle had his baby there and was trying to get a quick workout in. We worked on our Muscle Ups. It had been a while since I’ve done those, but it went pretty well. It took a little bit to get back into the grove of them, but I think I have it down pretty well. Now, the problem is doing the press up after you get into position! I’ve got a long way to go to even dream of doing an actual muscle up!

Today was day 9 of my 30 day Paleo challenge. 21 days to go! I weighed myself today and was back in the 190’s. So, we’ll see if I can get down to the low 90’s at the end of this challenge!

Like Breathing Through a Straw

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Today was a good day overall…until CrossFit. My Tracheal Stenosis was acting up today. Unfortunately, it was quite inflamed/swollen so as we started pushing the cardio I was basically breathing through a small tube. I can’t explain exactly how it makes me feel. First, I get tired quickly from the lack of oxygen but worse than that is the embarrassment. For those people who don’t know about my condition I come across as being extremely out of shape with all of my huffing and puffing. I have to stop to try to catch my breath, which makes me feel like I’m slacking. I just don’t know what to do to make it better between dilations.

Our strength workout was 3 rounds of 20 GHB Sit Ups and 20 Back Extensions. I’m still not able to loosen up enough to extend back past a 90 degree angle on the sit ups. That’s something that I need to work on.

I’ve been doing the 100 push ups challenge the past couple of weeks and I think it’s helping. Part of our warm up was 10 push ups which went pretty good for me! Tomorrow is my last day for this week’s challenges. We also did some pull ups which I’m still struggling with, even with the black band. The last part of the warm up was 5 burpees. I was able to hop out and back in for all of them (both rounds) which thrilled me. I wasn’t able to do that many before without stepping back.

The WOD was 3 rounds for time of a 400 meter weighted (15#) run, 12 Front Squats (45#),12 Box Jumps, and 12 Sumo Deadlift High Pulls. That run did me in. It was all downhill from there. In fact, I just had to do a fast walk for the last 2 runs because I couldn’t catch my breath. The front squats weren’t too bad on my elbows. I have a hard time keeping my elbows up. Apparently, I was having a tough time getting low enough on my squats. I think that was because I was concentrating on my arms too much. The box jumps are getting better. I had a couple of mishaps where I didn’t make it to the top but hit the edge of the box. Thankfully I didn’t face plant! The sumo deadlift high pulls were ok. On my last round Shane was pushing me to finish my last 6 without putting the bar down. I really wanted to because I was really sucking air, but I pushed through and made it. I was whimpering at the end! Finished in 18:53. I crashed on the floor for a bit to catch my breath afterward. Tears were wanting to fall, but there was no point in it. My emotions were running high, I was torn down and embarrassed.

My throat started closing up like this last month and I was afraid my stenosis was getting worse again but then it went back to what it was like after my last dilation. I’m hoping this is the same thing, that my throat will open back up and I’ll be ok. Sunday is the big race, so I’m hoping I can breathe well then too.

Ugh

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It was another brutal day in the world of Tammy. We did Split Jerks as our strength. I got up to 85lbs but on my second lift I almost wiped my back out because my arms went too far back. Once I got it under control, I dropped the bar. I dropped back down to 65lbs to finish my last lift. So, that was a bit of a fail. I also broke my necklace…second fail of the night.

Then, our WOD was three rounds (21-15-9) of Burpee Box Jumps and Sumo Deadlift High Pull (45#). What are burpee box jumps you ask. Why, that would be a burpee that goes right into a box jump. They suck. As Michelle said, “I met the devil today. His name is burpee box jump.” I can get in about 10 good burpees before I start going downhill fast. This was also the first time I did box jumps in a WOD. Thankfully, I did ok with them. I was afraid once I got tired I’d trip myself up, but I did ok. I was the last one to finish at 15:30 which was almost twice what most of the others did, but so what. I finished it.

At the end Jennifer and I did three rounds of 15 sit ups and 15 back extensions on the GHB. That was the nail in the coffin for me. I was officially wiped out at that point. I kept falling asleep on the way home. Don’t worry…Mike was driving!

I’ve also been failing at my eating, so Michelle and I are starting another 30 day Paleo Challenge starting tomorrow. Whoop!

Back At It!

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Sorry to be MIA for the past 5 days. I spent some time visiting with family. It was good to see family from Florida who I hadn’t seen in a long time. Unfortunately, it was a sad occasion instead of something happy and celebratory. Ok…so on to today’s workout.

We did 4 rounds for time of: 10 Sumo Deadlift High Pulls, 20 Push ups, 30 GHB Back extensions, and a 200 meter run. If you’re like me you’re probably wondering what a GHB is. I believe it stands for Glutes, Hamstring, Back machine and looks like this:

The back extensions require you to go all the way down, then up as far as you can. The gym just got enough pieces of this equipment for several people to use, so of course…I’m sure we’ll be seeing more of it! I finished in 24:20. Shane said that our hamstrings and backs would make the run hard because they would be exhausted. We warmed up with 3 rounds of 10 squats and 10 sit-ups. Then we did 4 tabata rounds (instead of the normal 8 ) of pull-ups. I did the jumping pull-ups since I’m not able to do an actual pull-up yet. However, I think I got higher than usual! That was a good sign! I started the SDHP pretty strong (45# bar). One of my arms must be quite a bit stronger than the other because the bar would go a little slanted as I did the lifts. The push ups sucked…I don’t like push ups and don’t do them very well, but I did them. Then it was time to get on the GHB. I’m sure I looked quite ridiculous getting on the machine as I wasn’t very graceful! I didn’t much care at the time. It was quite tough as I did more rounds but the first round went pretty good. Then it was time to hop off and do my 200 M run. Shane was right. As soon as I stepped off my legs felt like jello. They were doing their own thing and didn’t care what I wanted them to do. I felt a little like Olive Oyl from the Popeye cartoons!

Source: Cartoongraphics.blogspot.com

After the second round Shane asked if I was doing ok, to which I shook my head yes. I couldn’t talk very well! He said good and patted my arm…which leads me to believe I must have looked like I was going to fall out or quit. One of these days I should probably video tape a session just to see what I look like from that perspective. Then again, maybe not! All in all, I was happy with how it went. There were only 3 of us there and the other lady, Jennifer, was done and gone before I finished my last round! Alen got a cramp in his leg (I think) so he didn’t do all of the rounds.

On other news, I am now wearing a size 16 jeans! They’re a little snug, but not uncomfortable. I am not including a picture yet, but will as soon as I can get a decent one! I also signed up for a 5K on Feb 5th. I’m hoping to beat my PR of 50:04.

How did everyone’s workouts go this weekend?!