No CFSB today. My first day without it actually. It went by pretty fast. I still need to do CFT before I put all the before and afters up. Not that you couldn't find them since they are all posted. I'm hoping to do CFT on Sunday. I haven't done ring dips in a while so it was nice to see where I was at on them. I actually didn't up until the last round which is great!
20-15-10 rep rounds
Cleans 135#
Ring Dips
Time: 6:57
I managed to power clean all of them. I think the next time I try this one I will up the cleans to 155#. I'm not saying the 135# was easy but I want to see how I perform with a heavier load.
29 September, 2011
28 September, 2011
27 September 2011
This was my last front squat day for the CFSB. A nice way to finish up if you ask me. My goal was simple. Get more from the last time! No metcon today.
Front Squat 5 x 3
215, 220, 230, 235, 240
That is a new PR for me and I couldn't be happier! What is even better about this is my 1RM was 245# a couple months back. I am only 5# off from that with 3 reps so in theory, my 1RM should have a little increase! That is all good by me. After this workout I practiced on my hand stands. I am getting better. I figured out part of my problem. I was not staying hollowed out with my core when I would pop up. Now that I am aware of that and I'm correcting it, I can stay up longer. Now I just need to get the weight in the right part of my hands. Progress! Finally I went up to Apex Gymnastics with some friends and we got to play in the foam pit!
Front Squat 5 x 3
215, 220, 230, 235, 240
That is a new PR for me and I couldn't be happier! What is even better about this is my 1RM was 245# a couple months back. I am only 5# off from that with 3 reps so in theory, my 1RM should have a little increase! That is all good by me. After this workout I practiced on my hand stands. I am getting better. I figured out part of my problem. I was not staying hollowed out with my core when I would pop up. Now that I am aware of that and I'm correcting it, I can stay up longer. Now I just need to get the weight in the right part of my hands. Progress! Finally I went up to Apex Gymnastics with some friends and we got to play in the foam pit!
26 September 2011
Next to last day for CFSB. My least favorite, the shoulder press! While it may not be one of my favorite lifts, I still have to get over it and just pick up the bar. So that's what I did!
Shoulder Press 3 x 5
100, 120, 125 (4)
Shoulder Press 12 => 15
10 reps 100#
The good news is I managed to get one more 125# from last week. The bad news is I got one less for the 100# Doh! Well I know that there is measurable improvement since I started this and that is what is really all about.
This WOD I put together myself. I felt it was a nice mix overall and it kept me moving.
5 rnds for time of:
5 Ground to Overhead - 135#
10 Ring Push-Ups
5 Weighted Box Jumps (15# dumbbell in each hand)
Time: 9:28
Shoulder Press 3 x 5
100, 120, 125 (4)
Shoulder Press 12 => 15
10 reps 100#
The good news is I managed to get one more 125# from last week. The bad news is I got one less for the 100# Doh! Well I know that there is measurable improvement since I started this and that is what is really all about.
This WOD I put together myself. I felt it was a nice mix overall and it kept me moving.
5 rnds for time of:
5 Ground to Overhead - 135#
10 Ring Push-Ups
5 Weighted Box Jumps (15# dumbbell in each hand)
Time: 9:28
26 September, 2011
24 September 2011
CFI had an Octoberfest! It was a lot of fun! Who could say no to great food, great company, an an awesome workout. I can't! Not only did the adults perform the WOD but the kids did too!
Filthy Fifty (mod)
For time:
50 Box jump
50 Jumping pull-ups (set up 2 kids bars via bands and barbell)
50 Kettlebell swings (kids use milk jugs)
Walking Lunge, 50 steps
50 Knees to elbows (kids use low kids bars)
50 Push press, 45lb bar (kids use PVC)
50 Good mornings 45lb bar (kids use PVC)
50 Wall ball shots (kids use small ones)
50 Burpees
50 Double unders (kids do singles with kid ropes)
Time - 27:19
Filthy Fifty (mod)
For time:
50 Box jump
50 Jumping pull-ups (set up 2 kids bars via bands and barbell)
50 Kettlebell swings (kids use milk jugs)
Walking Lunge, 50 steps
50 Knees to elbows (kids use low kids bars)
50 Push press, 45lb bar (kids use PVC)
50 Good mornings 45lb bar (kids use PVC)
50 Wall ball shots (kids use small ones)
50 Burpees
50 Double unders (kids do singles with kid ropes)
Time - 27:19
25 September, 2011
23 September 2011
Today I did a different WOD of sorts. I went to do the Marine PFT test.
Max Strict pull-ups
Max sit-ups in two minutes
3 mile run
I had a general idea of where I was going to be with all three. Of course I wanted to push past that. I did on the pull-ups! The sit-ups I need to work on technique. I need to scrunch myself up so I do not have as far to travel up and down. Holy crap getting a carpet burn on your backside sucks. Seriously if you know of a way to prevent this or minimize it, please let me know. As far as the run, I was hoping to get into the 22s. Not saying I don't have time to work on it! For the results....
PU - 19
SU - 73
Run - 23:19
Max Strict pull-ups
Max sit-ups in two minutes
3 mile run
I had a general idea of where I was going to be with all three. Of course I wanted to push past that. I did on the pull-ups! The sit-ups I need to work on technique. I need to scrunch myself up so I do not have as far to travel up and down. Holy crap getting a carpet burn on your backside sucks. Seriously if you know of a way to prevent this or minimize it, please let me know. As far as the run, I was hoping to get into the 22s. Not saying I don't have time to work on it! For the results....
PU - 19
SU - 73
Run - 23:19
22 September, 2011
No shorts!
Today I knew the only chance I was going to get to workout was during lunch. So this morning I did my normal routine plus I packed my gear I needed for the box. Lunch time came and off I went. Ran to go get changed and oh look! No shorts! This is why I make lists. Obviously a list was NOT made in this case. So everything else was good but what was I going to do about this no shorts thing?! I did exactly what I went there to do......I got my WOD on in my slacks. Yes it's a little more comfortable to workout in shorts or something that is not slacks but hey it's what I had and I refused to not workout. So the next time you forget your shorts just remember you can still get your WOD on.
15 min. AMRAP of:
20 Double Unders
15 Sit-ups
10 Squats
Total: 13
I literally got the last squat with 1 second to spare. YAY!
On a side note I'm keeping a whole outfit in the car from now on.
15 min. AMRAP of:
20 Double Unders
15 Sit-ups
10 Squats
Total: 13
I literally got the last squat with 1 second to spare. YAY!
On a side note I'm keeping a whole outfit in the car from now on.
21 September, 2011
Technique
Since I ran out of time for the last two posting I figured I'd make a post with details.
19 September 2011
For the Back squat I noticed something I was doing. My knees were NOT tracking my feet! I was not pushing my knees out. With respect to form, that is no good. Now this was not for all of the reps. Like the last two. The fact that I had 7 reps prior to them can also play a role. That is one of the many things you need to look out for (in addition to keeping the lumbar curve, chest up, head neutral, get below parallel, keeping weight off toes, butt travels back and down, and not fully extending hips). The funny thing is, the last time I did this lift the week before, I didn't even notice. I honestly can't say if I did or did not let my knees go in. I believe it is a combination of going to the Level 1 cert class and getting all of the invaluable information (with being called out for knees not tracking too), and just trying to become more aware of what my body is doing. I'm telling you even if you don't want to be a coach, you should go to the class. So much knowledge. Unfortunately for me this means that as far as increasing the weight I am done with back squats. Just like with deadlifts, my form needs to come first before I continue with increasing the weight. Do I like it? No way I want to lift heavy things. Could I keep increasing the weight? Sure but I will be only selling myself short in the long run plus adding potential to injure myself. How do I fix it? By making sure I have good form. Having good form at lower weights will translate into good form at higher weights which will help me in lifting even more. As one of my coaches (you should follow his blog he has many words of wisdom) said :
"Technique/mechanics is the foundation of ALL CrossFit WODs. If you don't have the mechanics down, you should not be adding weight. Nail the mechanics, and you'll nail the movement no matter what the load."
-CrossFitTAG
One thing I will be doing to help me is to record myself performing the lifts. That will give me a chance to see myself and to help me see what to look for in others. In addition, I will be sending the videos to a couple people so they can help me as well. At this time I do not plan on showing them off but if there is enough people who actually want to say I may reconsider. So with that in mind, this will be my last week for the CFSB program. There was only a week left but since I'm not going to increase my weight at this time, this cycle has run its course. I will still finish off this week with my all time favorite, the front squat and the shoulder press. After this week is done, I will finish off with the CrossFit Total WOD. What is CFT?
From the CrossFit Journal:
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
__________________________________
Believe me I'm looking forward to doing this. I can't wait to see where I am at now.
Now the next part of the 19th was a metcon. This is actually a metcon I put together myself. Overall I did like it (as much as you can like a WOD), and was thinking I may change it to 5 rounds. Feel free to try it and let me know! I'd love to get feedback.
20 September 2011
The weight did not increase with the deadlifts. This was all about keeping form. I felt that I was still keeping a nice lumbar cure with 315# but the video will tell me the truth. No problems with the 195# as far as the weight goes. I did try to not use switch grip and wow I need to work out not using switch grip more. I say that because I just about dropped the bar. I see now how much I am relying on that and I want to try to get away from it as much as possible especially with a lower weight. Switch grip is when you have one hand facing the opposite direction as you are gripping the bar. While it's not a bad thing, switch grip does not translate into other lifts. Say for example a clean or a snatch. For the AMRAP I got that one from The WOD Shop. It's fun to have a WOD picked randomly for you. While it may suck that whatever you have to do you are not a big fan of or you're not the best at, you need to suck it up and do it. Not everyday are you going to have a workout that caters to your strengths and frankly do you really want to? I mean yeah I love double unders and can do them all day but I would much rather have something I am weak in. You have to work on your weaknesses plain and simple. So get it done.
20 September, 2011
20 September 2011
Deadlift 3 x 3
295, 315, 315
Deadlift 15-12-9
195#
AMRAP in 10 min. of:
5 Clean and Jerks 135#
5 Muscle ups
Total: 3 + 5 C&J
I did not increase the weight of the DL due to poor form from last week. At this point I know I will not increase it anymore until I can have that form down. There isn't a point in lifting if I'm not going to do it correctly. I will only end up hurting myself.
295, 315, 315
Deadlift 15-12-9
195#
AMRAP in 10 min. of:
5 Clean and Jerks 135#
5 Muscle ups
Total: 3 + 5 C&J
I did not increase the weight of the DL due to poor form from last week. At this point I know I will not increase it anymore until I can have that form down. There isn't a point in lifting if I'm not going to do it correctly. I will only end up hurting myself.
19 September 2011
Sadly I am really short on time so just posting the WOD.....
Back Squat 3 x 3
255, 270, 285
4 rounds for time (15 min cap) of
10 Push Press 95#/65#
50 Double Unders
25 sit-ups
Time: 10:29
Back Squat 3 x 3
255, 270, 285
4 rounds for time (15 min cap) of
10 Push Press 95#/65#
50 Double Unders
25 sit-ups
Time: 10:29
19 September, 2011
Fight Gone Bad CrossFit 717
So this past weekend was Fight Gone Bad for CrossFit. I already knew I was going up to PA to visit a friend so I asked her if she would like to go (because you know just because you travel doesn't mean you don't workout) and she said yes. So I found the box close to her and off we went for FGB at CrossFit 717! This was my first FGB and it was an awesome experience! Who wouldn't have a good time hanging with your friend working out at a new box meeting new friends! The photos from the event can be found here:
Fight Gone Bad
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball 10 ft target (Reps),
Sumo deadlift high-pull 75 pounds (Reps),
Box Jump, 20" box (Reps),
Push-press 75 pounds (Reps),
Row (Calories).
Wall-ball, 20 pound ball 10 ft target (Reps),
Sumo deadlift high-pull 75 pounds (Reps),
Box Jump, 20" box (Reps),
Push-press 75 pounds (Reps),
Row (Calories).
1 minute rest in between rounds.
Total: 246
15 September 2011
In preparation for FGB:
AMRAP in 15 mins of:
7 Sumo Deadlift High-pulls 75 lbs
7 Box Jump (20 in.)
Rounds: 21 + 4 SDHP
Kind of different jumping on a 20 instead of a 30!
AMRAP in 15 mins of:
7 Sumo Deadlift High-pulls 75 lbs
7 Box Jump (20 in.)
Rounds: 21 + 4 SDHP
Kind of different jumping on a 20 instead of a 30!
13 September 2011
Back in action with the shoulder press. The one lift I desperately want to increase my load with. Overall I can not complain with the progress I have made so far. I am looking forward to testing out my 1RM once the CFSB program is done. As of today (assuming nothing changes), I have 14 days left. I can't believe it has almost been 6 weeks already since I started. I will make a little chart up to show where I was and where I am now once I am done. The thing you have to remember is, even if it is not a huge gain, it is still a gain. The purpose isn't to all of a sudden add 40# to a lift. It is about gradually increasing your weight over time. In order to to that it takes.....TIME. This won't be my last cycle of CFSB but I will stop for a couple of weeks.
Shoulder Press 3 x 5
100, 120, 125 (3)
I may have psyched myself out for the last lift. On the 120# last rep, I struggled to get it over my head. At that point I was thinking hmmm can I actually do more??? Of course when I started the 125# I wasn't thinking that but I'm sure it was in the back of my head. What should have been there instead was I can lift this. I will repeat this set again next week.
Shoulder Press 12 => 15
11 100#
I couldn't believe I didn't get the last one! I have nothing to say about that because while I feel I did push, I still think I should have been able to get that.
Double Under Helen
3 rnds for time:
50 Double Unders
21 KB Swing 53#
12 Pull-Ups
Time: 8:30
The list time I did this WOD was on 20 August. I Smashed my last time by 2:45.
Later in the evening a group of us from CrossFit Impavidus headed over to Apex Gymnastics in Leesburg. This was our first, but definitely not our last trip. It was so much fun!
Shoulder Press 3 x 5
100, 120, 125 (3)
I may have psyched myself out for the last lift. On the 120# last rep, I struggled to get it over my head. At that point I was thinking hmmm can I actually do more??? Of course when I started the 125# I wasn't thinking that but I'm sure it was in the back of my head. What should have been there instead was I can lift this. I will repeat this set again next week.
Shoulder Press 12 => 15
11 100#
I couldn't believe I didn't get the last one! I have nothing to say about that because while I feel I did push, I still think I should have been able to get that.
Double Under Helen
3 rnds for time:
50 Double Unders
21 KB Swing 53#
12 Pull-Ups
Time: 8:30
The list time I did this WOD was on 20 August. I Smashed my last time by 2:45.
Later in the evening a group of us from CrossFit Impavidus headed over to Apex Gymnastics in Leesburg. This was our first, but definitely not our last trip. It was so much fun!
12 September, 2011
12 September 2011
What a great weekend! I went to the CrossFit Level 1 Certification hosted by Trident CrossFit in Alexandria. I can't begin to tell you how much knowledge was in that box. It was an amazing experience and I would encourage everyone to go to at least one even if you don't plan on coaching. Personally I plan on going to another one. How often to you get to hear from elite athletes telling you all about the foundational movements, getting to do said movements with them in a group environment and get critiqued by them and your peers. I am just talking about only a very small fraction of how the class was. Totally awesome.
Now to the workouts today:
Front Squat 5 x 3
205, 220, 235, 225, 225
One of the many things I learned on the weekend is when it comes to my squat, I have a tendency to let my knees cave in when squatting. This obviously is wrong and will not help me in getting a good squat. So I thought about what I learned in class. When squatting, think about having a hand just on the outside of your knee and you have to push that hand away with your knee. That is what works for me and I was really concentrating on doing that. I would say it worked out.
Back Squat 12 => 20
195# 15 reps
Again, I was really trying to focus on my knees tracking out and not in. It makes a difference!
Every minute on the minute (10 min. cap) complete the following:
1 Strict HSPU
1 Strict Pull-up
Increase by one every minute.
Total Rounds completed Rx: 3
Total Rounds completed 5 + 4 HSPU
It was the HSPU that got me!
09 September, 2011
09 September 2011
If you think the number 7 is lucky, then I have a workout for you that may change your tune. No strength for today. Just a good old fashion WOD. There wasn't really any hiding the fact that this was going to push you a bit especially with a time cap. You know to be honest, I like having a time cap on WODs. I mean of course you have the goal of finishing as quickly and efficiently as possible with good form, but sometimes the time may go on for a bit. With a cap, I feel that it just gives you that extra push to keep you going especially near the end when you "think" you want to take a quick break but realize you won't finish if you do.
(UN)Lucky 7's (pulled from The WOD Shop under triplets)
7 rnds for time of: (added time cap of 20 minutes)
7 Squat Clean 135/95# (men/women)
7 Burpees
7 Pull-ups
Time: 18:15
The regular workout calls for no time cap but on the CFSB program, there is a 20 min. max. As if I didn't do enough burpees for yesterday....no vest for this one. I felt this was a pretty good WOD. One that I would like to visit again in the future to compare times.
In reagrds to the burpees comment, yesterday was a "special day" for me in which burpees are required. Sadly my first go was horrible with me landing on my toes on most of them. As I should have, I got called out on it. Heck I called myself out. So I said I would do another set. It was "suggested" that the next set was done with the 20# weighted vest. So it was.....
(UN)Lucky 7's (pulled from The WOD Shop under triplets)
7 rnds for time of: (added time cap of 20 minutes)
7 Squat Clean 135/95# (men/women)
7 Burpees
7 Pull-ups
Time: 18:15
The regular workout calls for no time cap but on the CFSB program, there is a 20 min. max. As if I didn't do enough burpees for yesterday....no vest for this one. I felt this was a pretty good WOD. One that I would like to visit again in the future to compare times.
In reagrds to the burpees comment, yesterday was a "special day" for me in which burpees are required. Sadly my first go was horrible with me landing on my toes on most of them. As I should have, I got called out on it. Heck I called myself out. So I said I would do another set. It was "suggested" that the next set was done with the 20# weighted vest. So it was.....
Round 1 (bad)
Round 2 (Good)
07 September, 2011
07 September 2011
I"m pretty sure I have said this every time after deadlift day.... I am so glad tomorrow is a rest day. It just completely wipes me out. Today it was even worse though. During my squats on the last set my right leg got a nice tweak to it which more or less stopped my squats cold. I was just happy I got 10 at that point. For the pull-ups I was looking for 25 which would have given me 5 more from the last time I did it but no, I got the exact same amount. My body totally quit on me at that point but I did my best to push it regardless.
Deadlift 3 x 3
295, 315, 335 (2)
Two reasons I did not get the last rep. One, I lost my grip. Two, which is the more important point, I lost my lumbar curve. As I was lifting the bar up I could tell I had rounded my back like a Halloween cat so I dropped. There is no point in lifting if I am lifting it incorrectly. It is better to have less weight with proper form. I have a feeling this will be my cut off point in terms of adding weight for the deadlift. When this comes back up next week, I will really be paying attention to making sure my form is correct.
Deadlift 15-12-9
190#
Not a whole lot to say about this lift. It was 5# more from last week with proper form and no issues.
Tabata Push-ups and Tabata Squats
19-10-9-8-8-8-8-8
17-17-16-16-16-16-16-10
Push-ups went as expected. In fact, they were better then 09 August. The squats on the other hand are a different matter.
2 min. max strict pull-ups
20 reps
Oh some stretching will be had tomorrow......
Deadlift 3 x 3
295, 315, 335 (2)
Two reasons I did not get the last rep. One, I lost my grip. Two, which is the more important point, I lost my lumbar curve. As I was lifting the bar up I could tell I had rounded my back like a Halloween cat so I dropped. There is no point in lifting if I am lifting it incorrectly. It is better to have less weight with proper form. I have a feeling this will be my cut off point in terms of adding weight for the deadlift. When this comes back up next week, I will really be paying attention to making sure my form is correct.
Deadlift 15-12-9
190#
Not a whole lot to say about this lift. It was 5# more from last week with proper form and no issues.
Tabata Push-ups and Tabata Squats
19-10-9-8-8-8-8-8
17-17-16-16-16-16-16-10
Push-ups went as expected. In fact, they were better then 09 August. The squats on the other hand are a different matter.
2 min. max strict pull-ups
20 reps
Oh some stretching will be had tomorrow......
06 September, 2011
06 September 2011
CFSB today and for the rest of the week. At least until the weekend. Up today was the ever so fun back squat. I have to admit, I actually kind of look forward to doing it. More so because I want to see if I can keep adding 5# to it and stand back up. Today, I was successful doing just that.
Back Squat 3 x 3
255, 270, 285
I kept the first two sets as the same as last week but bumped up the last one by 5. No surprise, it was frigging heavy. Kind of reminded me of last week only with more. In any event, I did it! I was also gasping when I was done but who cares I did it!
Today for the WOD, I decided to try my hand again at one I did on 15 August. My time then was 7:54. Not horrible but I wanted to see if I could beat it even if only by a couple of seconds.
1 Power Clean and Jerk 115#
1 Round Cindy
2 Power Clean and Jerk 115#
1 Round Cindy
3 Power Clean and Jerk 115#
1 Round Cindy
4 Power Clean and Jerk 115#
1 Round Cindy
5 Power Clean and Jerk 115#
1 Round Cindy
Time: 6:31
Yep soooo I beat it. By more than a couple of seconds! To say I was happy is an understatement. Tomorrow I have the ever so fun deadlifts (break out the knee high socks!) and after I'm done with that I will be really looking forward to my rest day on Thursday.
Back Squat 3 x 3
255, 270, 285
I kept the first two sets as the same as last week but bumped up the last one by 5. No surprise, it was frigging heavy. Kind of reminded me of last week only with more. In any event, I did it! I was also gasping when I was done but who cares I did it!
Today for the WOD, I decided to try my hand again at one I did on 15 August. My time then was 7:54. Not horrible but I wanted to see if I could beat it even if only by a couple of seconds.
1 Power Clean and Jerk 115#
1 Round Cindy
2 Power Clean and Jerk 115#
1 Round Cindy
3 Power Clean and Jerk 115#
1 Round Cindy
4 Power Clean and Jerk 115#
1 Round Cindy
5 Power Clean and Jerk 115#
1 Round Cindy
Time: 6:31
Yep soooo I beat it. By more than a couple of seconds! To say I was happy is an understatement. Tomorrow I have the ever so fun deadlifts (break out the knee high socks!) and after I'm done with that I will be really looking forward to my rest day on Thursday.
05 September, 2011
05 September 2011
Back on the CFSB program. My days have changed but that's ok. So long as I get it done that's all that matters. I was getting back to the Shoulder Press and I was going in determined to hit a new PR unlike with last week.
Shoulder Press 3 x 5
95, 115, 120
WOOOOO! As Rx! I pushed and pushed for that very last rep (literally turned red) but damnit I got it and couldn't be happier. I still feel that I am reaching my limit in terms of bumping it every 5# and I am still looking into the fractional plates. On one hand I want to continue to push myself to the limit each and every time. On the other, I don't want to stay stuck. So for now, I have been able to improve minus a few lifts but I will continue to monitor it.
Should Press 12 => 15 reps
95# 15 reps
Last week I could not even get the 12th rep. This week, I got to 15!
Mary
AMRAP 20 min. of
5 HSPU
10 Pistols
15 Pull-ups
Total rounds: 9 Not Rx
As much as I would like to say that I was able to do this as Rx, I can't and that would be lying. For my pistols I was not able to get all the way down for each rep. Practice practice!
Shoulder Press 3 x 5
95, 115, 120
WOOOOO! As Rx! I pushed and pushed for that very last rep (literally turned red) but damnit I got it and couldn't be happier. I still feel that I am reaching my limit in terms of bumping it every 5# and I am still looking into the fractional plates. On one hand I want to continue to push myself to the limit each and every time. On the other, I don't want to stay stuck. So for now, I have been able to improve minus a few lifts but I will continue to monitor it.
Should Press 12 => 15 reps
95# 15 reps
Last week I could not even get the 12th rep. This week, I got to 15!
Mary
AMRAP 20 min. of
5 HSPU
10 Pistols
15 Pull-ups
Total rounds: 9 Not Rx
As much as I would like to say that I was able to do this as Rx, I can't and that would be lying. For my pistols I was not able to get all the way down for each rep. Practice practice!
03 September 2011: 31 Heroes WOD
On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.
“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)
THIS IS A PARTNER WOD.
I did this with a 3 man team.
Total: 102 reps
Check out some of the pics from CrossFit Impavidus. There are more pics I posted on FB (need to friend me to see them) and on CFI's FB page there is a video.
It was very fitting that it started to rain as we were about to begin the WOD. Of course that didn't stop us!
02 September, 2011
02 September 2011
Today was extra special. Not just because it is Front Squat day but because today was the first day I got to use my new Rogue Do-Win weightlifting shoes. I will talk more about them in a later post but lets just say Do-Win = WIN.
Front Squat 3 x 5
205, 220, 235 (3)
Noooooooo! I was not happy that I failed at all. I know that failing does and will happen but that doesn't mean that I have to like it! I did squat on the 4th but try as I did I just couldn't get back up and had to dump. I'm still happy that it is 5# more from last week. Next week I will try my hand again and I will get it!
Back Squat 12 => 20
190# 15 reps
I actually meant to do 195# but I wrote it down incorrectly so totally my bad. In any event that didn't make the 190# any easier. It was still challenging.
21-15-9 10 min. cap
Deadlift 135#
OHS 95#
Time: 7:10
After the WOD I realized I should have bumped up the DL weight at least by 15#. I felt like I flew through it and it wasn't overly challenging. The OHS on the other hand...yeah that was just right.
01 September, 2011
01 September 2011 WOD, reviews, Paleo
Ah the first of September. You know what that means? Besides it being a day to workout I have no clue! I realized today that I have equipment/products that I use such as jump ropes, board shorts, new Rogue Do-Wins (trying them out tomorrow!) for when I work out but I don't really talk about them all that much. I mean yeah you can just buy a jump rope or wear shoes thinking it's all one in the same but it really isn't. Having that custom cut rope made for you, that 24'' box you can hop on whenever you want, those kick ass knee high socks to protect your shins (I don't care what anyone says about them, I love them), or even that pvc pipe leaning on the wall next to your bed can make a difference. So every now and then, I will put up a review of some of the things I use, why I like them and stuff like that. I'm not sure if it will be helpful to anyone (or if anyone cares) but if you're deciding on whether or not to purchase something like your first set of weightlifting shoes and you're not sure which ones, hopefully I will be able to assist you in your decision and can point you to other sources for other reviews/opinions.
If you have been keeping up with my schedule, you know that there was no strength lift for today. Just a straight WOD. Please note that due to some upcoming events for the next 3 weekends, 31 heroes WOD on 03 September, CF Cert the following weekend, and FGB at CF 717 the next, my CFSB schedule will change. Instead of finishing on 17 September, it will be sometime in the following week.
WOD
5 rnds for time:
21 KB Swing (Russian swing.1 pood)
21 KTE
21 Double Unders
Time: 14:46
Very rarely in CF do we KB swing Russian style. We typically do American style so it was a nice change. To be honest if we had done American I would have ended up snatching the KB and destroying my shoulders which would have done me no good for the KTE. Speaking of KTE.....
That would be the product of my KTE tonite. Now mind you this is the first rip I have had since I started taping this way but with the amount of KTE we had, I honestly was not surprised. A friend of mine/Coach gave me a tip about preventing rips:
"Preparation H. The gymnastics training center I've been going to recommends putting Preparation H on your hands before you go to bed. This tightens the skin on your hands so the skin doesn't fold when you grip bars. just put in on your calluses, not your entire hand"
My friend and new CrossFit Affiliate owner (Congrats again!) Anitra who I met on the forum Baconandburpees (why are you not a member yet? Get to it!) wrote a very nice article about Paleo Zone and how to get started. It is, appropriately named, Paleo Zone For Dummies: How to Get Started - Step by Step Guide. It has a lot of valuable information in it complete with pics and a great excel spreadsheet to help you with the blocking system. I strongly suggest giving it a read. While your at it, bookmark and share it with everyone!
If you have been keeping up with my schedule, you know that there was no strength lift for today. Just a straight WOD. Please note that due to some upcoming events for the next 3 weekends, 31 heroes WOD on 03 September, CF Cert the following weekend, and FGB at CF 717 the next, my CFSB schedule will change. Instead of finishing on 17 September, it will be sometime in the following week.
WOD
5 rnds for time:
21 KB Swing (Russian swing.1 pood)
21 KTE
21 Double Unders
Time: 14:46
Very rarely in CF do we KB swing Russian style. We typically do American style so it was a nice change. To be honest if we had done American I would have ended up snatching the KB and destroying my shoulders which would have done me no good for the KTE. Speaking of KTE.....
 |
| Hand rip |
That would be the product of my KTE tonite. Now mind you this is the first rip I have had since I started taping this way but with the amount of KTE we had, I honestly was not surprised. A friend of mine/Coach gave me a tip about preventing rips:
"Preparation H. The gymnastics training center I've been going to recommends putting Preparation H on your hands before you go to bed. This tightens the skin on your hands so the skin doesn't fold when you grip bars. just put in on your calluses, not your entire hand"
My friend and new CrossFit Affiliate owner (Congrats again!) Anitra who I met on the forum Baconandburpees (why are you not a member yet? Get to it!) wrote a very nice article about Paleo Zone and how to get started. It is, appropriately named, Paleo Zone For Dummies: How to Get Started - Step by Step Guide. It has a lot of valuable information in it complete with pics and a great excel spreadsheet to help you with the blocking system. I strongly suggest giving it a read. While your at it, bookmark and share it with everyone!
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