Saturday, January 7, 2012
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
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| "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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