"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.
Saturday, January 7, 2012
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.
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