Hard to get up to speed today! Probably a combo of not being hydrated enough, massage yesterday and Thanksgiving residue. Ugh! I tried convincing the Master Class we should just go eat breakfast, but they weren’t having it. Still, in the end it felt really good to get into the workout and really sweat it out. “Good” day or “bad” day, it’s always cathartic to get a workout done.
Wall ball and I are still reconciling our relationship. Today I at least felt like we were both willing to be civil about things.
As for double unders, I’m working on switching to the black rope after years of using the beaded rope. I’m starting to get the hang of it, I think - although it hurts way worse when you miss! lol!
I did all my burpees during warm up - a total of 51 burpees for today.
After my workout I got a massage! I was doing good on my commitment to get one per month until I missed October. As I have mentioned before, I log these, just like I log rest days, because bodywork and recovery are just as important as the actual training days when it comes to maintaining your body and getting stronger.
Today I went to the Petite Spa down the street and got a great massage therapist who works a lot on athletes and stunt people. She is also a tri-athlete herself, so she “gets” the whole training and being sore thing. She does a combo of a few different styles, so she did a lot of digging around where I was tight, but also worked some stretching in. Good stuff!
Did some work on both back squat and deadlift today. I was really happy with how it went on both lifts—it was definitely challenging, but I kept good form and felt like I could do more next time on both of them.
It’s a good feeling to feel like I’m making progress and getting stronger on these! I feel like both of these lifts are going to make big differences in my ability to get through some of the workouts faster.
I took a few sets to warm up on each of these movements - what I have listed below are the work sets:
Back Squat
5 x 135
5 x 135
5 x 145
5 x 150
5 x 150
Deadlift
5 x 155
5 x 155
5 x 165
5 x 165
5 x 165
Before the workout I did 20 burpees during warm up. Then, after the workout I did another 30 burpees. This brings me to today’s total of 50 burpees.
I had 42 burpees I still owed from yesterday, and add another 49 for today’s burpees and that equaled 91 burpees I woke up to this morning. I decided to get caught up once and for all!
I walked down to the park (which was a mad house with families - it was cool!) and did a loop of the grounds, doing 10 burpees at a time every so often. Around number 70 I did a set of 11 so that I could finish up with an even 10 by the time I got to the end. But when I started my last 10, I got 5 in and realized the tree I was next to also had a sleeping homeless guy underneath it, so I moved forward another 20 feet and finished my last 5. 91 burpees done in total! And if anyone saw anybody doing burpees on the Sepulveda Blvd. sidewalk this morning, that was probably me.
Last night I did 19 burpees at the park while my students were doing their warm up run. This left me owing 40 burpees at the end of yesterday.
11/26
9:30am CrossFit - All Levels
Good big crew this morning for a pre-Thanksgiving workout! We did a team workout and I was a proud member of Team Oli Ball! Special thanks and shout out to Zeb, Chris and Wes for being awesome teammates! (and especially for doing some of my pushups!!)
Team Workout - Team of 4:
1 point for—
24 Burpees
32 Push Ups
48 Squats
All team members must be doing the same exercise at the same time.
Our total for each exercise was:
Burpees - 1
Push Ups - 26
Squats - 31
Total Points: 58
Basically we rotated back and forth between squats and push ups. We did one set of burpees and decided it was too metabolically demanding to be worthwhile. So we each did 12 squats each round (although I spaced and thought it was 16 on a few rounds and did some extra! oops!), and then on pushups the boys did 9 each while I did 5, ‘cause they’re fast like that.
That being said, my push ups actually felt really good today! That made me happy!
Earlier in the day I did 10 burpees at 8:30am and then 10 burpees right before 9:30am, then another 20 after class. Including the 6 in the workout that brings me to a daily total of 46 burpees.
This means I still owe 42 as of right now. Saving them for tomorrow.
As of this morning I still owed 85 burpees from yesterday, plus today’s 47, for a total of 132. While teaching my two morning classes I snuck in 40 burpees. Then in the 8:30am class we did 2 minutes of burpees, where I got in another 31, plus 2 more for a false start. That brings me to a total of 73 burpees done today, and 59 still owed. I might get a few more in tonight when I head down to teach evening class.
8:30am CrossFit - All Levels
This was a good one. The hardest part of this for me was the cleans - they are just metabolically the most taxing. OH squats I did without ever putting the bar down, knees to elbows you just have to inherently slow down on, but cleans are demanding! If I did this again I’d do them with 30# d-bells, though.
Over the course of the first half of the day I did 50 burpees. This means I still owe 85 as of today, and will owe even more tomorrow. I might just try to keep myself afloat the next couple days, but doing 50-ish a day, and then do all the ones I owe on Thanksgiving morning.
Strength Workout w/ Mtanwyck
Did back squat and shoulder press today. I did a few warm up sets on each that aren’t recorded below - the numbers below are the numbers for the work sets.
Back Squat
5 x 135#
5 x 135#
5 x 140#
5 x 142.5#
5 x 145#
Shoulder Press
5 x 55#
5 x 55#
5 x 55#
5 x 60#
5 x 60#
I owe yesterday’s burpees and today’s - that’s 89. I’m not doing them today, so that means when I get up in the morning I’ll be in the hole for 135 burpees.
Did 30 burpees in warmup, which brings me up to date on YESTERDAY’s burpees. Ugh.
For the workout we worked on heavy overhead squats. First we did 3 sets of 5 to warm up, and then 3 chances to do as heavy as possible for 15 reps, with the eventual goal of meeting the CrossFit benchmark of being able to squat your bodyweight 15x.
5 x 65#
5 x 85#
5 x 105# (missed, did 4 reps)
15 x 95# (missed, did 14 reps) 15 x 95#
15 x 85#
It is so frustrating to do 14 reps and fail on the last one! I did the 95# on the 2nd set, but it was way harder. So I went back down to 85# on the last set rather than go up, because I wanted to get the full 15 reps, but I shouldn’t have, because the 85# felt way too easy. Next time I’ll aim better!
“The Eva”
5 rounds
800m run
30 k-bell swings (20kg)
30 pull ups 49:20
I’d never done this workout, so it was “cool” to finally accomplish it, though it was decidedly UN-cool in the middle of the process. This workout was equally tough mentally and physically. Five rounds is a lot on any workout, much less when it’s super sized like this one is.
The runs were tedious, but I kept moving the whole time. Thanks to Dawn for cheering me on during one segment! The k-bell swings I had to break up into 3-4 sets each time, but the individual reps felt strong. The pull ups were frustrating because I felt like I had plenty of pull and kip in me, but my grip just couldn’t keep up with it! I kept stopping just because I couldn’t hold on, not because I was out of pull ups.
Afterwards I did 13 of the slowest, feeblest burpees in the history of man and then gave up and stopped. Yesterday Jay Z. worked on my shoulder/collarbone - helping break up some junk from an old jiujitsu injury that gets irritated from time to time. I think the burpees are pissing it off.
I knew I needed to do two things today: 1) make up for yesterday’s burpees as well as do today’s, and 2) get some deadlifts in.
So, I opted for the workout from the CrossFit games. Although they prescribed the women’s weight as 185#, which I thought would take me entirely too long. Our advanced weight is typically 155# and I had planned to do a little more today, like 165#, but I got a migraine mid-morning and felt nauseous all day, so I decided to stick to 155#.
5 rounds:
5 deadlifts (155#)
10 burpees 6:01
The burpees were the harder part because my legs are still killing me from all the squats Monday and Tuesday. Deadlifts I will definitely go heavier on next time. I also think I’ll go faster next time. I think all this heavy lifting is helping my endurance and speed on the metcon workouts! Yay!
This morning I did 10 burpees at the 6am, 10 burpees at the 7am, and then 13 warming up for my workout. With the 50 in the workout, that came to my two day total of 83 burpees.
One of the CrossFit classics today! I’ve done this work a ton of times over the last (almost) 4 years. I’ve done 4 and 5 round versions, but I’d never done it with the Oli ball—so today, that’s what I did!
5x
400m run
50 squats (Oli ball) 15:52
15 burpees before workout, 25 more after for a total of 40 burpees.
Worked on back squat and bench press today. I did a few warm up sets on each, then the work sets. Work sets are in red. Both exercises felt difficult, but good today. I was able to move up a little again on back squat, too.
