Power Snatch
1-1-1-1-1
I was able to work up to 87# which I believe is PR for me. I had to go watch my son in his spelling bee so I didn't have time for the met con.
Sunday, January 29, 2012
Thursday, 01.26.12
Strength: Bench Press 3-3-3-3-3
Got up to 85#
Conditioning: "Annie"
Reps of 50-40-30-20-10:
- Double Unders
- Sit Ups
8:10 RX
My previous PR was 8:36 and this time I was able to shave off almost 30 seconds. I really need to work on stringing more of my double-unders together.
Got up to 85#
Conditioning: "Annie"
Reps of 50-40-30-20-10:
- Double Unders
- Sit Ups
8:10 RX
My previous PR was 8:36 and this time I was able to shave off almost 30 seconds. I really need to work on stringing more of my double-unders together.
Friday, January 27, 2012
Wednesday, 01.25.12
Skill: Muscle Up technique practice
Conditioning: As Many Quality rounds/reps As Possible in 20:00:
- 2 Muscle Ups
- 4 Pistols (each leg)
- 8 Kettlebell Swings (Heaviest Possible)
Obviously I wasn't able to do the muscle ups but I tried doing them from my knees with my toes trailing on the ground. I still wasn't able to push up out of the dip without resetting my feet and jumping.
Pistols were assisted
KB swings I did at 53#
Conditioning: As Many Quality rounds/reps As Possible in 20:00:
- 2 Muscle Ups
- 4 Pistols (each leg)
- 8 Kettlebell Swings (Heaviest Possible)
Obviously I wasn't able to do the muscle ups but I tried doing them from my knees with my toes trailing on the ground. I still wasn't able to push up out of the dip without resetting my feet and jumping.
Pistols were assisted
KB swings I did at 53#
Tuesday, 01.24.12
Strength/ Skill: Pull Up Practice - Kipping, Butterfly, Strict, Rings, weighted. Accumulate 20-30 good reps.
Due to my hand tear in yesterday's workout, I was unable to do pull-ups very well so I didn't do much here.
Conditioning: Complete:
- Max. Handstand Push Ups in 5 minutes - Completed 19
- Max. Pull Ups in 4 minutes - Completed 20
- Max. Push Ups in 3 minutes - Completed 30
- Max. Supine Ring Pull Ups in 2 minutes - Completed 18
- Max. Dips in 1 minute - Completed 12
15:00 clock
To be honest, I did not care for this workout but it probably had something to do with not being able to use my hand very well which is reflected in my numbers. I didn't feel like I got anything out of it so I did another metcon:
I wanted to test out a workout I have planned for my CompoundLite class which is:
On the minute for 15 minutes:
3 Burpees
40 yard sprint
I started it out and felt like only 3 burpees was too easy, so I decided to try and add one burpee each minute. By the time I got up to 10 minutes I was dying (I was at 12 burpees). The rest of the sets I wasn't able to get my burpees and the run in within the minute.
Due to my hand tear in yesterday's workout, I was unable to do pull-ups very well so I didn't do much here.
Conditioning: Complete:
- Max. Handstand Push Ups in 5 minutes - Completed 19
- Max. Pull Ups in 4 minutes - Completed 20
- Max. Push Ups in 3 minutes - Completed 30
- Max. Supine Ring Pull Ups in 2 minutes - Completed 18
- Max. Dips in 1 minute - Completed 12
15:00 clock
To be honest, I did not care for this workout but it probably had something to do with not being able to use my hand very well which is reflected in my numbers. I didn't feel like I got anything out of it so I did another metcon:
I wanted to test out a workout I have planned for my CompoundLite class which is:
On the minute for 15 minutes:
3 Burpees
40 yard sprint
I started it out and felt like only 3 burpees was too easy, so I decided to try and add one burpee each minute. By the time I got up to 10 minutes I was dying (I was at 12 burpees). The rest of the sets I wasn't able to get my burpees and the run in within the minute.
Monday, 01.23.12
Strength: Front Squat 3-3-3-3-3
I got up to 140 on the 4th set and decided to stay there for the 5th set.
Conditioning: For Time:
- 12 Thruster (135/ 85#)
- 24 Toes to Bar
- 10 Thruster (135/ 85#)
- 20 Toes to Bar
- 8 Thruster (135/ 85#)
- 16 Toes to Bar
- 6 Thruster (135/ 85#)
- 12 Toes to Bar
- 4 Thruster (135/ 85#)
- 8 Toes to Bar
- 2 Thruster (135/ 85#)
- 4 Toes to Bar
Thrusters felt really heavy to begin with but as the workout went along and I got my form in check, I was able to string them together better.
Toes to bar are my nemesis. I quickly got to the point where I could only do one at a time and then I ripped my hand open when I was into my set of 12. I had my hand tapes but apparently I need two for T2B. I did notice after my hand rip, I was forced to do them with less rotation of my hands around the bar and used more of my back and shoulders. I was so frustrated that I didn't even check my time.
I got up to 140 on the 4th set and decided to stay there for the 5th set.
Conditioning: For Time:
- 12 Thruster (135/ 85#)
- 24 Toes to Bar
- 10 Thruster (135/ 85#)
- 20 Toes to Bar
- 8 Thruster (135/ 85#)
- 16 Toes to Bar
- 6 Thruster (135/ 85#)
- 12 Toes to Bar
- 4 Thruster (135/ 85#)
- 8 Toes to Bar
- 2 Thruster (135/ 85#)
- 4 Toes to Bar
Thrusters felt really heavy to begin with but as the workout went along and I got my form in check, I was able to string them together better.
Toes to bar are my nemesis. I quickly got to the point where I could only do one at a time and then I ripped my hand open when I was into my set of 12. I had my hand tapes but apparently I need two for T2B. I did notice after my hand rip, I was forced to do them with less rotation of my hands around the bar and used more of my back and shoulders. I was so frustrated that I didn't even check my time.
Monday, January 23, 2012
Saturday, 01.21.12
Today I accidentally ran 5.5 miles.
I was planning on taking a rest day but the runner in me overruled. After a night of much needed rain, the morning greeted me with fresh air, clearing skies, and bright sun rays breaking through white, fluffy rain clouds. Perfect running weather!
I set out to run 4 miles, but forgot to start my Nike GPS ap until I was already a mile into it. I just kept listening to the voice in my ear telling me how far I had gone and by the time I realized that the voice was a mile behind, I was almost to 5 miles. And by the time I was at 5 miles, I was only half a mile away from home.
It was a great therapeutic, mind clearing run so I didn't mind the extra distance!
I was planning on taking a rest day but the runner in me overruled. After a night of much needed rain, the morning greeted me with fresh air, clearing skies, and bright sun rays breaking through white, fluffy rain clouds. Perfect running weather!
I set out to run 4 miles, but forgot to start my Nike GPS ap until I was already a mile into it. I just kept listening to the voice in my ear telling me how far I had gone and by the time I realized that the voice was a mile behind, I was almost to 5 miles. And by the time I was at 5 miles, I was only half a mile away from home.
It was a great therapeutic, mind clearing run so I didn't mind the extra distance!
Sunday, January 22, 2012
Friday, 01.20.12
Strength:
Deadlift 3-3-3-3-3
This was my first time back doing deadlift since I tweaked my back doing the Total. I did 145, 175, 185, 195, 195 x2. My last set was difficult and I was getting some rounding and didn't want to push it too hard with my back, so I stopped. My back felt OK during, but when I was done I felt that same twinge I had before.
Conditioning:
21-15-9-15-21
Kettle Bell Swings
Burpees
This was a tough one mentally because of the counting - normally you start at high reps and then end with low, but here you have to go back up! Plus there's burpees involved and anything involving burpees is tough!
Melissa convinced me to go with the 52# kettle bell and I was pleasantly surprised that I felt comfortable with it. Burpees on the other hand are another story...
14:30 w/52# KB
Deadlift 3-3-3-3-3
This was my first time back doing deadlift since I tweaked my back doing the Total. I did 145, 175, 185, 195, 195 x2. My last set was difficult and I was getting some rounding and didn't want to push it too hard with my back, so I stopped. My back felt OK during, but when I was done I felt that same twinge I had before.
Conditioning:
21-15-9-15-21
Kettle Bell Swings
Burpees
This was a tough one mentally because of the counting - normally you start at high reps and then end with low, but here you have to go back up! Plus there's burpees involved and anything involving burpees is tough!
Melissa convinced me to go with the 52# kettle bell and I was pleasantly surprised that I felt comfortable with it. Burpees on the other hand are another story...
14:30 w/52# KB
Thursday, 01.19.12
Strength: Shoulder Press 3x3
I worked up to 65 and did my 3 sets there.
Conditioning:
My total was 246 which was 4 shy of the required 250 reps for the Fairfield SWAT team. This was my first time doing this workout. Next time I plan to concentrate more on my transitions so I don't waste time there.
I went into it expecting to struggle on pull-ups and push ups and then make up my numbers on the sit ups and squats. However, the required form for sit ups was arms crossed over chest rather than arms extended overhead that I usually do. This made a HUGE difference - probably cut the amount I normally could have done in half.
I worked up to 65 and did my 3 sets there.
Conditioning:
Metcon: "SWAT Op Gone Bad"
1:00, :45, :30, and :15 rounds each of the following:
- Pull Ups
- Sit Ups
- Push Ups
- Squats
I went into it expecting to struggle on pull-ups and push ups and then make up my numbers on the sit ups and squats. However, the required form for sit ups was arms crossed over chest rather than arms extended overhead that I usually do. This made a HUGE difference - probably cut the amount I normally could have done in half.
Wednesday, 01.18.12
POSE running drills and then:
Conditioning: For Time, with best POSE form:
- 50 Double Unders
- 400m Run
- 40 Double Unders
- 400m Run
- 30 Double Unders
- 400m Run
- 20 Double Unders
- 400m Run
- 10 Double Unders
I accidentally ran an extra 400m at the end...14:30
Conditioning: For Time, with best POSE form:
- 50 Double Unders
- 400m Run
- 40 Double Unders
- 400m Run
- 30 Double Unders
- 400m Run
- 20 Double Unders
- 400m Run
- 10 Double Unders
I accidentally ran an extra 400m at the end...14:30
Wednesday, January 18, 2012
Tuesday, 01.17.12
Power Clean 2-2-2-2-2
Not sure where I started, but I ended up with a 120# 2RM
8 Rounds for Quality:
3 Power Cleans @ 75% of body weight - 115#
3 Broad Jumps for maximum distance - 23' 6"
45 second rest between rounds
The cleans were frustrating me because I wasn't getting my elbows around in time. My collar bone is pretty sore from the bar landing on it! Towards the end I was doing better dropping under the bar. I just need to work on faster elbows!
Not sure where I started, but I ended up with a 120# 2RM
8 Rounds for Quality:
3 Power Cleans @ 75% of body weight - 115#
3 Broad Jumps for maximum distance - 23' 6"
45 second rest between rounds
The cleans were frustrating me because I wasn't getting my elbows around in time. My collar bone is pretty sore from the bar landing on it! Towards the end I was doing better dropping under the bar. I just need to work on faster elbows!
Monday, January 16, 2012
Monday, 01.16.12
Strength:
Back squat 3-3-3-3-3
135, 155, 165, 175, 175 PR
My previous 3RM PR was 165. On my fourth set at 175, it was feeling very heavy and I struggled on the last 2, so I decided to stay at 175 for my last set, which actually felt easier than my fourth set.
Metcon:
20, 15, 10, 5 of:
Wall ball 14#
Sit-up
Box jump
7:50 rx
Back squat 3-3-3-3-3
135, 155, 165, 175, 175 PR
My previous 3RM PR was 165. On my fourth set at 175, it was feeling very heavy and I struggled on the last 2, so I decided to stay at 175 for my last set, which actually felt easier than my fourth set.
Metcon:
20, 15, 10, 5 of:
Wall ball 14#
Sit-up
Box jump
7:50 rx
Sunday, January 15, 2012
Saturday, 01.14.12
5K Run
Today was a beautiful, sunny day and I was set on running outside to take advantage of our unseasonably warm weather. But by the time I got my act together, the sun was going down and I ended up running in the dark. Not ideal, but it did make me run faster when I passed a creeper guy on the running path. But apparently it was not fast enough. I ran the 5K in 27:02, which puts me at about a 9 minute mile. It was faster than my last time but still well over a minute slower than my PR.
Today was a beautiful, sunny day and I was set on running outside to take advantage of our unseasonably warm weather. But by the time I got my act together, the sun was going down and I ended up running in the dark. Not ideal, but it did make me run faster when I passed a creeper guy on the running path. But apparently it was not fast enough. I ran the 5K in 27:02, which puts me at about a 9 minute mile. It was faster than my last time but still well over a minute slower than my PR.
Saturday, January 14, 2012
Friday, 01.13.12
Strength: Stone Shouldering
42# stone for practice
93# # stone x2
My first try I couldn't even budge the stone from the ground. I had several more failed attempts and then for some reason I was able to just walk up and move the stone into position. First try I didn't "hug" the stone high enough so I was essentially lifting it from my stomach to my shoulder. The second try I brought it to right under my chin and was able to roll it up to my shoulder.
Metcon: "Nicole"
For 20 minutes:
Run 400 m
Max rep pull-ups
6 rounds, 44 pull-ups. (6 + 8 + 9 + 8 + 8 + 5 = 44)
Thanks to Brad for reminding me after my first round to not try and control my descent on my pull-ups with negatives! As you can see, I improved after that.
I know my max pull-up reps are on the low end, but coming from where I started, it's a huge improvement. I never would of guessed that when I started CrossFit a little over 2 years ago that I would ever be able to do that many pull-ups in a work-out unassisted. Especially after the embarrassing pull-up bar incident I had in front of Jason Khalipa at my CrossFit certification...but I'll save that story for another day.
42# stone for practice
93# # stone x2
My first try I couldn't even budge the stone from the ground. I had several more failed attempts and then for some reason I was able to just walk up and move the stone into position. First try I didn't "hug" the stone high enough so I was essentially lifting it from my stomach to my shoulder. The second try I brought it to right under my chin and was able to roll it up to my shoulder.
Metcon: "Nicole"
For 20 minutes:
Run 400 m
Max rep pull-ups
6 rounds, 44 pull-ups. (6 + 8 + 9 + 8 + 8 + 5 = 44)
Thanks to Brad for reminding me after my first round to not try and control my descent on my pull-ups with negatives! As you can see, I improved after that.
I know my max pull-up reps are on the low end, but coming from where I started, it's a huge improvement. I never would of guessed that when I started CrossFit a little over 2 years ago that I would ever be able to do that many pull-ups in a work-out unassisted. Especially after the embarrassing pull-up bar incident I had in front of Jason Khalipa at my CrossFit certification...but I'll save that story for another day.
Thursday, 01.12.12
Push Jerk 1-1-1-1-1-1-1
65, 85, 95, 105, 115, 125, 135
As far as I know, 135 is my PR for a push jerk. The only other record I could find was that I had a 120# 3RM in November.
Metcon: Tabata Squats, followed by 4:00 of chest to bar pull-ups
I totally messed up counting this workout (surprise, surprise!). On my tabata squats I kept a running tally, rather than counting the least amount of reps obtained in a set. I had a total of 146 squats.
I also messed up the c2b pull-ups. I read the board wrong and did just regular pull-ups for the 4 minutes. I had a total of 31 regular pull-ups.
65, 85, 95, 105, 115, 125, 135
As far as I know, 135 is my PR for a push jerk. The only other record I could find was that I had a 120# 3RM in November.
Metcon: Tabata Squats, followed by 4:00 of chest to bar pull-ups
I totally messed up counting this workout (surprise, surprise!). On my tabata squats I kept a running tally, rather than counting the least amount of reps obtained in a set. I had a total of 146 squats.
I also messed up the c2b pull-ups. I read the board wrong and did just regular pull-ups for the 4 minutes. I had a total of 31 regular pull-ups.
Friday, January 13, 2012
Wednesday, 01.11.12
Active Rest Day
Hiked to the top of a hill with this fine group of cub scouts today:
On the way down the steep hill, one of the kids lost his footing but tucked, rolled, and landed right back up on his feet. It was a pretty smooth move and I was then able to provide life-saving first aid by applying a small band aid to stop the blood loss from a cut on his finger.
This experience reminded me of the importance of optimizing the ten recognized fitness domains, specifically in this case: agility, balance, and coordination.
Coordination = The ability to combine several distinct movement patterns into a singular distinct movement, e.g. the cub scout's sweet tuck and roll.
Hiked to the top of a hill with this fine group of cub scouts today:
On the way down the steep hill, one of the kids lost his footing but tucked, rolled, and landed right back up on his feet. It was a pretty smooth move and I was then able to provide life-saving first aid by applying a small band aid to stop the blood loss from a cut on his finger.
This experience reminded me of the importance of optimizing the ten recognized fitness domains, specifically in this case: agility, balance, and coordination.
Coordination = The ability to combine several distinct movement patterns into a singular distinct movement, e.g. the cub scout's sweet tuck and roll.
Agility = The ability to minimize transition time from one movement pattern to another, e.g. the quickness of the tuck and roll.
Balance= The ability to control the placement of the body's center of gravity in relation to its support base, e.g. the recovery from the tuck and roll back to an upright, stable position.
Coordination and balance often aren't given the same consideration as the others, but they too are vital components of a fitness program. While most of the other domains (cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed and accuracy) seem more directly related to a physically fit person, we can't forget the importance of including all 10 domains in our fitness programs in order to be prepared to meet any physical challenge that may come our way.
*Tonight the Cougars enjoyed victory on the soccer field once again, beating the Manchester Gurlz 3-1!
Wednesday, January 11, 2012
Tuesday, 01.10.12
Warm-Up:
250m Row
400m Run
Romanian deadlifts
pull-ups
sit-ups
Strength:
1 RM power cleans - I got to my long standing PR of 125 and stopped there because I'm still taking it easy with my back.
Metcon:
On the minute for 12 minutes:
Clean Complex @ 60% of 1RM (Power Clean, Hang Clean, Clean)
Max Double Unders to finish the minute
Total Double Unders: 179
250m Row
400m Run
Romanian deadlifts
pull-ups
sit-ups
Strength:
1 RM power cleans - I got to my long standing PR of 125 and stopped there because I'm still taking it easy with my back.
Metcon:
On the minute for 12 minutes:
Clean Complex @ 60% of 1RM (Power Clean, Hang Clean, Clean)
Max Double Unders to finish the minute
Total Double Unders: 179
Tuesday, January 10, 2012
Monday, 01.09.12
Overhead Squat 3-3-3-3-3
55, 65, 75, 85, 95
Conditioning: For Quality:
- Rope Climb x 1
- Box Jump 2mins @ 20" (50 reps?)
- 18 Ring Push Ups or Dips
- Box Jump 90secs @ 20" (40 reps?)
- 15 Ring Push Ups or Dips
- Box Jump 60 secs @ 20" (30 reps?)
- 12 Ring Push Ups or Dips
- Box Jump 30 secs @ 20" (20 reps?)
- Rope Climb x 1
Score: total number of Box Jumps
2 min - 50
90 sec - 32
1 min - 25
30 sec - 18
Total: 125
55, 65, 75, 85, 95
Conditioning: For Quality:
- Rope Climb x 1
- Box Jump 2mins @ 20" (50 reps?)
- 18 Ring Push Ups or Dips
- Box Jump 90secs @ 20" (40 reps?)
- 15 Ring Push Ups or Dips
- Box Jump 60 secs @ 20" (30 reps?)
- 12 Ring Push Ups or Dips
- Box Jump 30 secs @ 20" (20 reps?)
- Rope Climb x 1
Score: total number of Box Jumps
2 min - 50
90 sec - 32
1 min - 25
30 sec - 18
Total: 125
Saturday, January 7, 2012
Saturday, 01.07.12
"The Seven"
7 Rounds for time (45:00 cap):
- 7 Handstand Push Ups (2 abmats +10# plate)
- 7 Thrusters (135/85#) (55#)
- 7 Knees to Elbows
- 7 Deadlifts (245/165#) (125#)
- 7 Burpees
- 7 Kettlebell Swings (53-70/ 35#) (35#)
- 7 Pull Ups
I did this one highly modified due to my back. I got through 4 rounds +hand stands + pull ups. Also tore my hand with the knees to elbows.
7 Rounds for time (45:00 cap):
- 7 Handstand Push Ups (2 abmats +10# plate)
- 7 Thrusters (135/85#) (55#)
- 7 Knees to Elbows
- 7 Deadlifts (245/165#) (125#)
- 7 Burpees
- 7 Kettlebell Swings (53-70/ 35#) (35#)
- 7 Pull Ups
I did this one highly modified due to my back. I got through 4 rounds +hand stands + pull ups. Also tore my hand with the knees to elbows.
Friday, 01.06.12
Back is feeling a little better but I want to be careful and not over do it. I decided against doing today's clean complex, and did the workout from Tuesday, instead.
Conditioning: 21,18,15,12,9,6,3 Reps of:
- Sumo Deadlift High Pull (75/55#) (I did 65#)
- Box Jumps (24/20")
- Sit Ups
Time: 14:03
I had already set up my bar to do cleans at 65# before I decided to switch workouts, so I went ahead and just left it for this one. The SDHP were not so bad, but the box jumps were challenging.
Conditioning: 21,18,15,12,9,6,3 Reps of:
- Sumo Deadlift High Pull (75/55#) (I did 65#)
- Box Jumps (24/20")
- Sit Ups
Time: 14:03
I had already set up my bar to do cleans at 65# before I decided to switch workouts, so I went ahead and just left it for this one. The SDHP were not so bad, but the box jumps were challenging.
Wednesday, 01.04.12
I was worried about my back after pulling it yesterday but I woke up this morning and it felt OK so I went ahead and worked out.
Skill: Rope Climb
I had two climbs to the very top. In the past I've only gone up to the black tape (15 feet I think?) but as long as I didn't look down, I was able to go all the way to the top. Note to self - wear long socks next time. Even though I had long pants on, I still got a mean rope burn on the front of my ankle. It's not even shaped like anything cool.
Metcon:
"Cindy"
5 pull-ups
10 push-ups
15 squats
I had 12 rounds + 5 pull-ups + 6 push-ups Rx which was a PR
I feel like I'm getting better with my pull-ups. Usually I am fatigued to the point where I'm only able to do one at time after a few rounds. This time I was able to string all 5 for several rounds and towards the end I was consistently stringing 3 and then 2, which is a big improvement for me!
I found that I tend to control my descent with negatives on the way down, rather than just let momentum pull me down. This time I let myself drop down more and was able to get a better kip at the bottom. I was also surprised that I didn't have any tears in my hands after doing 65 pull-ups.
Push-ups killed me. I did them all hand-release and that was definitely the hardest part of the workout for me.
Squats were fine.
Tonight I played soccer and the Cougars were victorious 3-2. We are currently in 2nd place. We were tied 2-2 in the second half and in the last 40 seconds, we scored a goal for the win! It was super fun, but tonight my back is killing me! I made it through the workout this morning no problem, but playing soccer was not a good thing for my back.
Tuesday, 01.03.12
CrossFit Total
Back Squat: 200
After warming up to 175, I took a successful first attempt at 200 which was my previous PR. I wanted to at least hit that and go up from there. I attempted 205 and got stuck on the way back up, tried again and completely failed. I was glad Brad was there to spot me because I had a bad experience once where I got stuck and dumped the weight forward over my neck and head at the bottom of the squat. Ever since then I've had a fear of that happening so I feel much more confident when I have a spotter.
Shoulder Press: 77
My last total I had 75. My first attempt I hit 75 no problem so I went for 80, but failed. I was going to attempt 80 again but decided to drop it down to 77 where I was more confident I could succeed and still beat my last weight.
Deadlift: 225
This is the lift I was hoping to see the most improvement in. My deadlift PR is 230. I warmed up to 205 and took my first attempt at 225. My previous Total deadlift was a complete failure (wasn't even able to lift 200) so I wanted to be confident before I attempted to PR. This plan would probably have worked, but...I made a pretty big error that I paid for!
Right before my attempt I had a client come in to sign up and pay for a class. By the time I got back to my bar I was thinking I should probably drop the weight and warm up again. But I didn't. I pulled the weight, immediately felt a strain in my back, and knew this would be my last lift for the day. I should have warmed up again!
TOTAL: 502
This total was an improvement over my last one but still short of my PR of 505.
Back Squat: 200
After warming up to 175, I took a successful first attempt at 200 which was my previous PR. I wanted to at least hit that and go up from there. I attempted 205 and got stuck on the way back up, tried again and completely failed. I was glad Brad was there to spot me because I had a bad experience once where I got stuck and dumped the weight forward over my neck and head at the bottom of the squat. Ever since then I've had a fear of that happening so I feel much more confident when I have a spotter.
Shoulder Press: 77
My last total I had 75. My first attempt I hit 75 no problem so I went for 80, but failed. I was going to attempt 80 again but decided to drop it down to 77 where I was more confident I could succeed and still beat my last weight.
Deadlift: 225
This is the lift I was hoping to see the most improvement in. My deadlift PR is 230. I warmed up to 205 and took my first attempt at 225. My previous Total deadlift was a complete failure (wasn't even able to lift 200) so I wanted to be confident before I attempted to PR. This plan would probably have worked, but...I made a pretty big error that I paid for!
Right before my attempt I had a client come in to sign up and pay for a class. By the time I got back to my bar I was thinking I should probably drop the weight and warm up again. But I didn't. I pulled the weight, immediately felt a strain in my back, and knew this would be my last lift for the day. I should have warmed up again!
TOTAL: 502
This total was an improvement over my last one but still short of my PR of 505.
Tuesday, January 3, 2012
Monday, 01.02.12
 |
| "I Like Suites" |
I should have bought the bowl for myself because it is totally true - and it's a problem! I don't know if all of you have noticed (Ha ha, "all of you" implies that multiple people read this. Just plain "you"probably would have sufficed) but I have severely neglected my food log. No excuses - I just flat out haven't done it. If I had been faithful in keeping it, I guarantee you there would have been a lot of "suites" on it.
I'm not really big on making New Year's resolutions, in fact I kind of rebel against it so my timing on wanting to start up my log again now, at the beginning of the year, is a mere coincidence. In fact, I am purposely waiting a couple of days to start so it's further from the first of the year, so stay tuned. Like I said, I rebel against it.
Friday, 12.30.11
FRAN!!
So today I started with working up to a 1RM thruster. I got up to 115 and then tried twice to get 125 but failed. I was disappointed because my previous PR was 120 and I had thought back then that I could have hit 125.
My wrists were really bothering me today - residual pain from the kettle bell thruster workout I did over a week ago. I had a hard time transitioning from holding the weight in a front squat position to the overhead thruster. I had the weight just on the tips of my fingers and then when coming up out of the squat, I tried to jump it into the palm of my hand to grip it for the overhead thruster. That didn't work so well. I think if I had a better grip on the weight, I could have finished the lift.
Fran...8:40...I think? I know didn't beat my previous PR of 8:31. I thought I was doing pretty well - was able to string the first 21 thrusters together, but I must of been slow with my pull-ups. I also couldn't even string the last 9 thrusters together. I guess after the first 21 I fell apart.
I still need to do the Compound Total - I think I will next week. Hopefully I will have better results than my 5K and Fran. I'm pretty disappointed in my results but that just means I need to try harder! Getting sick really threw me off - at least that's my excuse!
So today I started with working up to a 1RM thruster. I got up to 115 and then tried twice to get 125 but failed. I was disappointed because my previous PR was 120 and I had thought back then that I could have hit 125.
My wrists were really bothering me today - residual pain from the kettle bell thruster workout I did over a week ago. I had a hard time transitioning from holding the weight in a front squat position to the overhead thruster. I had the weight just on the tips of my fingers and then when coming up out of the squat, I tried to jump it into the palm of my hand to grip it for the overhead thruster. That didn't work so well. I think if I had a better grip on the weight, I could have finished the lift.
Fran...8:40...I think? I know didn't beat my previous PR of 8:31. I thought I was doing pretty well - was able to string the first 21 thrusters together, but I must of been slow with my pull-ups. I also couldn't even string the last 9 thrusters together. I guess after the first 21 I fell apart.
I still need to do the Compound Total - I think I will next week. Hopefully I will have better results than my 5K and Fran. I'm pretty disappointed in my results but that just means I need to try harder! Getting sick really threw me off - at least that's my excuse!
Thursday, 12.29.11
I'm still not feeling 100% so I took yesterday off and then today just did the scheduled strength and conditioning recovery workout and worked on trying to get a strict pull-up (still not there):
Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15 (35 lbs)
-Push Ups or Bench Press x 15
-Ring Rows x 15
This was a perfect workout to try and get back into things after being sick, and to prepare for Fran tomorrow!!
Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15 (35 lbs)
-Push Ups or Bench Press x 15
-Ring Rows x 15
This was a perfect workout to try and get back into things after being sick, and to prepare for Fran tomorrow!!
Tuesday, 12.27.11
After being sick for a couple of days (in bed on Christmas Day!) with the stomach flu, I decided I needed to get out and do SOMETHING so I went for a run.
As I started my run, I felt surprisingly good, despite not eating much of anything for a couple of days. With this week being "benchmark week" I had already missed the Compound Total and I knew the 5K was coming up so I decided to go ahead and run the 5K.
My time ended up being 27:50 - about 2 minutes longer than the last 5K I ran in November. So, not very good but the best I could do considering the situation. I also haven't been running a whole lot this month.
As I started my run, I felt surprisingly good, despite not eating much of anything for a couple of days. With this week being "benchmark week" I had already missed the Compound Total and I knew the 5K was coming up so I decided to go ahead and run the 5K.
My time ended up being 27:50 - about 2 minutes longer than the last 5K I ran in November. So, not very good but the best I could do considering the situation. I also haven't been running a whole lot this month.
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