Sunday, 01.15.12

Rest day!

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.

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.

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.

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.

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!

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

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