Motivation

This is Huong Arcinas from SVCF. I had no motivation to train today but this helped me out :)

Once again,catching up!!

This past two weeks have been kind of off. I have been training but all at odd times. I am going to ask Chong if we can do a two day on with one off cycle where I would do two wods in one day.

Off to the gym at 8 tonight.

MIA

Been really busy so havent posted much, the story of my life. But I have been training.

tonight
WARM-UP POWER CLEAN PROGRESSION TO 265 10LB PR

21-15-9
DB CLEANS #50
RING DIPS
LUNGES WITH 45# OVERHEAD

14:37

11/8/09
CHONG SPECIAL
7 RDS
20 WALL-BALLS 20LB BALL
15 BOX JUMPS 20 INCH BOX
10 KNEES TO ELBOWS (NOT RXD) KNEES NEVER TOUCHED ELBOWS
5 BURPEES
TIME 36:14

11/7/09
Deadlift 1/1/1/1/1/1/1

FORGOT PROGRESSION. PULLED 585 EASY, 10LB LESS THAN PR. COULD OF DONE 595.

10 MIN LATER
"Helen"
10:58 28 SEC SLOWER THEN LAST

WOD 11/4/2009
This is from our last in house competition:

You have one hour to complete a 5k row for time and 30 clean and jerks for time (M:135#/W:95#). Post an individual time for each. You may do them in any order, but you must complete both tasks within one hour. The clean and jerk can be a power clean and then any way overhead you wish (press, push pres, push jerk, split jerk) as long as you get to full lock out and bring both feet back under your hips with the body in an upright position.

GRACE WAS 7 SOMETHING 4 MIN WORSE THEN LAST TIME
5K ROW WAS 24 SOMETHING 3 MIN WORSE THEN LAST.
I WAS NOT FEELING WELL, I REALLY DID NOT CARE.

Day 9

I did my 60 min walk at 6 a.m. this morning. When I got home I felt so skinny and sick. I think I overtrained the day before by RUNNING the 5k and not walking, also trained to close to the time I ran it, PLUS did not eat enough cals.Because of all of this I decided to just eat through out the day and take in a good amount of carbs.
So today there was no fasting.

I was feeling sick to my stomach all day, even up to the time of my WOD. After the workout I felt much better. Tomorrow is back to fasting.

Rowing ladders For Cals. Cals
ROW 1 MIN REST 1 MIN 32
ROW 1 MIN REST 50 SEC 20
ROW 1 MIN REST 40 SEC 16
ROW 1 MIN REST 30 SEC 16
ROW 1 MIN REST 20 SEC 17
ROW 1 MIN REST 10 SEC 13
ROW 1 MIN REST 20 SEC 10 BOO!!!
ROW 1 MIN REST 30 SEC 13
ROW 1 MIN REST 40 SEC 16
ROW 1 MIN REST 50 SEC 16
ROW 1 MIN REST 1 MIN 18
ROW 1 MIN REST 20

FOR A GRAND TOTAL OF 207 CALS

Day 8

fasted 16 hours. Broke Fast at 4:00 P.M.

ran 5k then walked 1 mile. 5k was done in 30:18. 60 Min total

Trained at 8:30
5 RDS
BACK THRUSTERS 135#
LUNGE STEPS TO THE ROLL UP DOOR
10 KB SWINGS 53#
BEAR CRAWL BACK

13:37
FELT LIKE SHIT! BLOATED AND WANTED TO PUKE THE WHOLE TIME.

Day 8

I.F. Right on today. Fasted 17.5 hours
Broke Fast at 5:30


Did my walk on lunch. 45 min walk around lake Elizabeth.

WOD
1000 METER ROW
800 METER RUN
50 ABMAT SIT-UPS
50 GHD HIP EXTENSION
500 METER ROW
400 METER RUN
25 ABMAT SIT-UPS
25 GHD HIP EXTENSIONS
TIME: 22:11

FELT REALLY GOOD FOR TONIGHT'S WOD.

Day 7

60 Min walk up Mission Peak and 60 Min down. 2:00 P.M.

"lINDA"
COMPLETE 10/9/8/7/6/5/4/3/2/1/ RDS OF :
DEADLIFT 1.5 BODY WEIGHT 340LBS
BENCH PRESS BODY WEIGHT 225LBS
SQUAT CLEANS .75 BODY WEIGHT 170LBS

LAST TIME WAS 41:07 USING 160LB SQUAT CLEANS
THIS TIME WAS 47:35 USING 170LB SQUAT CLEANS
Deadlift 18,700 lbs of weight moved
Bench Press 12,375 lbs weight moved
Squat Clean 9,350 lbs weight moved
Total 40,425 lbs of weight moved in 47:35


I.F. WAS RIGHT ON TODAY FASTED 17 HOURS.