24 December, 2012
Tigger returns!
So some of you may have thought that I threw in the towel for this blog. Honestly, I did think about just letting it go to the wayside. Lots of things have changed over the last several months. Originally, the biggest reason for me writing in the first place was to help me keep track of my workouts and also show a few family members what I was up to since they don't use Beyond the Whiteboard. I really didn't think a whole lot of people would read it. I mean for the most part it is just about me working out and I know people can find that boring or not interesting at all. However with my circle of friends now, that is very far from the truth. Most of us post on FB our workouts, what we are eating, the callus we just ripped off or even puking after the workout. As such, my audience got a little bigger with the blog. I've had several people come up to me with amazement about where I started and where I am today. To have a person come up to you and say you have inspired them to push, motivated them to reach their goals is incredible. To me, I just turned a extremely negative situation in my life into a positive one through working out. I had no idea where it would lead me. Who knew I would become a CrossFit Coach?! The typical video game playing fat kid who smoked. A coach. Never did I think I would be doing this in my life. Now, I could not imagine life without coaching. There is this feeling that you get knowing that you are helping someone to change their life for the better. You get to see them change over the course of time from (using CF as an example) 0 pull-ups, to get 3+. Single unders to a minute of double unders. Making the first box jump even if it scares them to death. To some, this does not seem like a big deal. That's because you don't understand. All of the time, effort, sweat, sometimes blood, tears, and puke, that go into obtaining these goals. It's a huge deal. When they do get it, they come running over to you with excitement and big bright eyes like they just won the lottery. knowing that you had a part in that and you get this warm n' fuzzy feeling inside. Well at least I do. Not sure I can really describe it other than a good feeling. I would not trade that feeling for anything. What does all this have to do with my blog though? Well as I said above, I have had several people come up to me about it that still read it and it motivates them. I want to try to motivate more people! I want to pay it forward what I have been given. Even if I manage to get only one more person excited about changing their life, that is good enough for me. Because that one person will in turn, inspire someone in their life. So I am going to do my best to write as often as possible about workouts and perhaps a little more. Stay tuned!
16 July, 2012
Weekend recap
04072012
On Saturday we held a coaches WOD. We are trying to get in the habit of holding one once a week. As coaches, we typically see each other in passing getting ready to coach the next class, or just finishing up their own workout. It's nice that we are able to get together and workout since we usually workout by ourselves. I myself have no issue working out on my own. I'm very fortunate that I have enough drive and motivation to be able to do that as I know many do not. For me, I feel that this motivation comes from the fact that I remember where I used to be. I simply refuse to go back and I will do whatever it takes to make sure of that. Back to the WOD....
Chipperson
For Time:
400 m Run*
10 G.I. Janes
20 Push Presses 95/65#
30 Overhead Squats 95/65#
40 Deadlifts 95/65#
30 Pull-ups
20 Weighted Lunges 95/65#
10 Hang Cleans 95/65#
*Must run 400m somewhere within chipper
Time: 10:34
This wasn't a bad little WOD. Other than trying to beat Nick, my goal was just to push through as quickly as I could with minimal rest. I decided to get the run over with first as I figured if I waited, my run time would suffer a lot. Burpee pull ups suck. Though after watching the games, I gather burpee muscle ups suck worse. I will be finding out today just for fun! The PP and OHS I got through unbroken. For the DL, I did 20 and dropped the bar. I was planning with the pull-ups to to 3 sets of 10. I was ahead of Nick at this time but had a feeling he was going to pass me on this. First 10 I went through with no problem. The second set.....yeah I did 5. Then 5 more.I did try! The last 10 were 7 and 3. Nick did finish before me by a couple of seconds and when I was done I ran to the bar. Threw the bar on my back and got through the lunges without any issues. I HAD planned on going unbroken with the cleans but alas my grip had other plans. I got through 6 before I just let go. It was only 2 seconds before I picked it back up but then I dropped it again after 2! Damn! Again, picked it back up and finished. When I was done I could see Nick out of the corner of my eye.*sigh* I didn't even have to ask....he got 10:30. So close! That's ok....next time. While I know I mentioned above I have no issue with working out alone, every now and again, it is fun to get together with fellow family and knock one out with a little friendly competition....even if they don't know they are competing.
Later on in the day I felt like I had all of this energy and I just needed to get rid of it. I ended up going back to the box at 1930 to get another WOD in. I'm sure this was also in part to watching all of the amazing games athletes (Thank you Jimmy's Old Town Tavern for hosting the CF games stream!). I decided to get it on with one of the ladies that I have yet to try.
Karen
150 Wall Ball Shots for time
Time: 6:50
So long as I got under 10, I was going to be happy. This time I remembered to wear my oly shoes. It really does make a difference and gave a really good foundation. I was initially going to break it up into sets of 25 but once I got to my first 25, I knew I could push a few more so I ended up breaking it up into sets of 30. The only set I didn't complete as 30 was the last one. That one I broke up as 20/10. Not going to lie, I was surprised at the time!
13072012
Friday the 13th run for your life! Just kidding. I was in the mood for something quick and with weights. Seeing as I want to get all of the girls done before I leave, I figured I would hit up Grace for some fun. Now it is true I did Grace already but this was more about if I could get her done under 3.
Grace
30 Clean and Jerks for time
Time: 3:06
Noooooooo! honestly I have nothing to complain about. This was 0:33 faster from the last time. This doesn't mean I won't try to hit her up one more time before I leave.
On Saturday we held a coaches WOD. We are trying to get in the habit of holding one once a week. As coaches, we typically see each other in passing getting ready to coach the next class, or just finishing up their own workout. It's nice that we are able to get together and workout since we usually workout by ourselves. I myself have no issue working out on my own. I'm very fortunate that I have enough drive and motivation to be able to do that as I know many do not. For me, I feel that this motivation comes from the fact that I remember where I used to be. I simply refuse to go back and I will do whatever it takes to make sure of that. Back to the WOD....
Chipperson
For Time:
400 m Run*
10 G.I. Janes
20 Push Presses 95/65#
30 Overhead Squats 95/65#
40 Deadlifts 95/65#
30 Pull-ups
20 Weighted Lunges 95/65#
10 Hang Cleans 95/65#
*Must run 400m somewhere within chipper
Time: 10:34
This wasn't a bad little WOD. Other than trying to beat Nick, my goal was just to push through as quickly as I could with minimal rest. I decided to get the run over with first as I figured if I waited, my run time would suffer a lot. Burpee pull ups suck. Though after watching the games, I gather burpee muscle ups suck worse. I will be finding out today just for fun! The PP and OHS I got through unbroken. For the DL, I did 20 and dropped the bar. I was planning with the pull-ups to to 3 sets of 10. I was ahead of Nick at this time but had a feeling he was going to pass me on this. First 10 I went through with no problem. The second set.....yeah I did 5. Then 5 more.I did try! The last 10 were 7 and 3. Nick did finish before me by a couple of seconds and when I was done I ran to the bar. Threw the bar on my back and got through the lunges without any issues. I HAD planned on going unbroken with the cleans but alas my grip had other plans. I got through 6 before I just let go. It was only 2 seconds before I picked it back up but then I dropped it again after 2! Damn! Again, picked it back up and finished. When I was done I could see Nick out of the corner of my eye.*sigh* I didn't even have to ask....he got 10:30. So close! That's ok....next time. While I know I mentioned above I have no issue with working out alone, every now and again, it is fun to get together with fellow family and knock one out with a little friendly competition....even if they don't know they are competing.
Later on in the day I felt like I had all of this energy and I just needed to get rid of it. I ended up going back to the box at 1930 to get another WOD in. I'm sure this was also in part to watching all of the amazing games athletes (Thank you Jimmy's Old Town Tavern for hosting the CF games stream!). I decided to get it on with one of the ladies that I have yet to try.
Karen
150 Wall Ball Shots for time
Time: 6:50
So long as I got under 10, I was going to be happy. This time I remembered to wear my oly shoes. It really does make a difference and gave a really good foundation. I was initially going to break it up into sets of 25 but once I got to my first 25, I knew I could push a few more so I ended up breaking it up into sets of 30. The only set I didn't complete as 30 was the last one. That one I broke up as 20/10. Not going to lie, I was surprised at the time!
13072012
Friday the 13th run for your life! Just kidding. I was in the mood for something quick and with weights. Seeing as I want to get all of the girls done before I leave, I figured I would hit up Grace for some fun. Now it is true I did Grace already but this was more about if I could get her done under 3.
Grace
30 Clean and Jerks for time
Time: 3:06
Noooooooo! honestly I have nothing to complain about. This was 0:33 faster from the last time. This doesn't mean I won't try to hit her up one more time before I leave.
13 July, 2012
12072012
So knowing I was not going to make it to the box last nite, I decided to hit the WOD for lunch. I was also able to get Colleen to stay after she coached so she could WOD with me! I really wanted to do this WOD (who am I kidding I want to do them all) because this was going to be my first one with my new rope. Now don't get me wrong, I love my RX jump Rope however, the Rogue SR-1S short handle rope just has a way about it. It has a very nice spin with the ball bearing they use that what feels to me more fluid.
3 RFT
50 Double Unders
10 KTE
12 Burpees
Time 5:30
The first round went how I expected to go minus the one miss on the rope. What I didn't think about was the transition from the burpees to rope, how fast my heart was going to be pumping. I was not controlling my breathing as well as I should have been and because of that it was messing with my doubles for the second and third round. I may try this one again as I think I could get this one at 5:15. Overall it was a great WOD to get done for lunch!
3 RFT
50 Double Unders
10 KTE
12 Burpees
Time 5:30
The first round went how I expected to go minus the one miss on the rope. What I didn't think about was the transition from the burpees to rope, how fast my heart was going to be pumping. I was not controlling my breathing as well as I should have been and because of that it was messing with my doubles for the second and third round. I may try this one again as I think I could get this one at 5:15. Overall it was a great WOD to get done for lunch!
11 July, 2012
Kelly and back squats
Typically I will post about my WOD from the day before but since I
worked out this AM, I figured I would go ahead and write something up
for both yesterday and today. Lets start with the WOD for today.
Kelly
5 RFT
400m run
30'' box jump 24/20''
30 Wall ball 20/14#
Time: 22:16
Honestly going into this workout I thought this was my first dance with her. I didn't remember 2 stepping with her back in March and again in May of 2011. See this is why it is very important to keep track of all of your workouts! Not only can you see what you have done, but you can see how well you did AND see your improvement. I can't say enough how much I love Beyond the Whiteboard. They are a great tool to help you with keeping track of your CrossFit workout history complete with charts and many more things. If your box does not provide it to you, I would purchase the yearly plan. It is only $33! Anyways, so I did not check on BTWB and assumed (shame one me) this was my first time. I was wrong. On the plus side, I PR'd by 4:14! I didn't have a set goal other than to complete this workout well under 30. The first set was fine. I was able to go unbroken with everything. As I started the second round, I decided that I was going to break up the wall balls by 20/10. The box jumps were never a problem. Finishing up the wall balls on the second round I could already tell that I was not going to keep the 20/10 split so I would try for a 20/5/5. Yep that didn't work either. I ended up doing 15/10/5. Luckily for the other rounds I was able to keep the 15 but the rest were broken into 5. I knew that the wall ball was going to be my downfall on this so when I wasn't doing those, I really focused on making up time with the run and the box jumps. Not to say I was dogging the wall balls, but I knew I could push more with the other two. I think it worked to my advantage. I was extremely happy when I hit the wall for the last time with the ball. So much so that my legs collapsed underneath me under the rig as I was walking. A very nice sweat angel was born! So I asked Coach Nick what was his weakness was going into this and his quote was "Everything after round 3." I thought that summed up Kelly nicely.
10072012
First on the list was back squats. While my favourite is still the awesome front squat, I have learned to appreciate the back squat more in recent months.
5x3 Back Sqaut 90% 3RM 90 sec. rest between sets
Load: 265# for all sets
Thanks to Coach Nate for correcting my form. I had my thumb wrapped around the bar for the low bar back squat. D'oh! So that's why my wrist was bent....the funny part (or not) is Lori told me the same thing a few days prior. I felt very solid at the bottom and was really focusing on keeping my knees out as I have a tendency to let them buckle in as the weight increases. This was a lot more taxing on my body than I had anticipated but that is a good thing for sure.
For time:
30 KB Snatches 53#
800m run
30 KB Snatches 53#
Time: 8:03
For the snatches I did alternating. The first set of snatches I finished in 2:30. I was planning on the run taking about 3:00-3:10 minutes. Didn't quite make that. It was more like 3:25. The second set of snatches I felt a lot more solid and actually thought I had knocked them out faster than the first set but it was 0:18 slower from the first set. Still though, no complaints overall. I did not leave either part of the workout thinking I could have pushed harder. Now I need to work on not letting the KB smash into my forearm. I have a nice reminder on both of them to help with that for next time.
Kelly
5 RFT
400m run
30'' box jump 24/20''
30 Wall ball 20/14#
Time: 22:16
Honestly going into this workout I thought this was my first dance with her. I didn't remember 2 stepping with her back in March and again in May of 2011. See this is why it is very important to keep track of all of your workouts! Not only can you see what you have done, but you can see how well you did AND see your improvement. I can't say enough how much I love Beyond the Whiteboard. They are a great tool to help you with keeping track of your CrossFit workout history complete with charts and many more things. If your box does not provide it to you, I would purchase the yearly plan. It is only $33! Anyways, so I did not check on BTWB and assumed (shame one me) this was my first time. I was wrong. On the plus side, I PR'd by 4:14! I didn't have a set goal other than to complete this workout well under 30. The first set was fine. I was able to go unbroken with everything. As I started the second round, I decided that I was going to break up the wall balls by 20/10. The box jumps were never a problem. Finishing up the wall balls on the second round I could already tell that I was not going to keep the 20/10 split so I would try for a 20/5/5. Yep that didn't work either. I ended up doing 15/10/5. Luckily for the other rounds I was able to keep the 15 but the rest were broken into 5. I knew that the wall ball was going to be my downfall on this so when I wasn't doing those, I really focused on making up time with the run and the box jumps. Not to say I was dogging the wall balls, but I knew I could push more with the other two. I think it worked to my advantage. I was extremely happy when I hit the wall for the last time with the ball. So much so that my legs collapsed underneath me under the rig as I was walking. A very nice sweat angel was born! So I asked Coach Nick what was his weakness was going into this and his quote was "Everything after round 3." I thought that summed up Kelly nicely.
10072012
First on the list was back squats. While my favourite is still the awesome front squat, I have learned to appreciate the back squat more in recent months.
5x3 Back Sqaut 90% 3RM 90 sec. rest between sets
Load: 265# for all sets
Thanks to Coach Nate for correcting my form. I had my thumb wrapped around the bar for the low bar back squat. D'oh! So that's why my wrist was bent....the funny part (or not) is Lori told me the same thing a few days prior. I felt very solid at the bottom and was really focusing on keeping my knees out as I have a tendency to let them buckle in as the weight increases. This was a lot more taxing on my body than I had anticipated but that is a good thing for sure.
For time:
30 KB Snatches 53#
800m run
30 KB Snatches 53#
Time: 8:03
For the snatches I did alternating. The first set of snatches I finished in 2:30. I was planning on the run taking about 3:00-3:10 minutes. Didn't quite make that. It was more like 3:25. The second set of snatches I felt a lot more solid and actually thought I had knocked them out faster than the first set but it was 0:18 slower from the first set. Still though, no complaints overall. I did not leave either part of the workout thinking I could have pushed harder. Now I need to work on not letting the KB smash into my forearm. I have a nice reminder on both of them to help with that for next time.
10 July, 2012
09072012
Sunday was going to be an active rest day but I decided to hit the trail with a friend for a 4 mile run. Since this was not going to be a timed event, I grabbed the 20# vest. Not to say I would not have worn the vest had it been timed, but I need to buy a new one. The one I have is not very good when it comes to running for long distance. Obviously at this current time, there is no reason for me to buy one but at some point I will upgrade. There are a crap load of people out on the trail on Sunday morning at 0800. Mostly cyclists. I didn't not realise how popular cycling is in the area. The run was a nice way to start the day. Now on to the WOD for Monday.......
20 minutes to establish a 1RM Clean and Jerk.
Total: 215# PR Squat clean and split jerk
I was glad that it was not specified as a power clean as I really wanted to see how far I could go as the last time I did this it was 205#. Of course for the 20 minutes I gradually built up. I started with 135# for about the first 8 minutes get 1 rep about every minute. After that I went up to 145# for a couple of sets then 155#, finally moving up to 185#, 195#, 205#. I was really focusing on getting my hips open (squeezing that butt!) as this appears to be my biggest fault. When I did hit the clean I felt very solid at the bottom and was confident that I could push for more but my goal isn't just to get a huge PR. Small gains over a period of time! I typically will try for 5# more instead of 10# but something told me to just go for it. I can tell you I'm fairly certain a push jerk would not have sufficed for getting that weight over my head so thanks to Nate on continuing to push me with the split jerk. I almost celebrated early (I was still in the split) and dropped the bar but I did get my feet back underneath me. Success!
then
3 RFT:
20 Power Cleans 95#
20 Hand release push-ups
Time: 5:19
The first set I did unbroken without any problems but I also realised that I was going to need to break up the next two sets if I wanted to push this with very little breaks. Honestly I was not worried about the power cleans. I suck at push-ups. I'm not a huge fan of them simply because they tax the hell out of me and that is more reason for me to just hit the deck and get pushing more. 3 breaths, get back to it.
20 minutes to establish a 1RM Clean and Jerk.
Total: 215# PR Squat clean and split jerk
I was glad that it was not specified as a power clean as I really wanted to see how far I could go as the last time I did this it was 205#. Of course for the 20 minutes I gradually built up. I started with 135# for about the first 8 minutes get 1 rep about every minute. After that I went up to 145# for a couple of sets then 155#, finally moving up to 185#, 195#, 205#. I was really focusing on getting my hips open (squeezing that butt!) as this appears to be my biggest fault. When I did hit the clean I felt very solid at the bottom and was confident that I could push for more but my goal isn't just to get a huge PR. Small gains over a period of time! I typically will try for 5# more instead of 10# but something told me to just go for it. I can tell you I'm fairly certain a push jerk would not have sufficed for getting that weight over my head so thanks to Nate on continuing to push me with the split jerk. I almost celebrated early (I was still in the split) and dropped the bar but I did get my feet back underneath me. Success!
then
3 RFT:
20 Power Cleans 95#
20 Hand release push-ups
Time: 5:19
The first set I did unbroken without any problems but I also realised that I was going to need to break up the next two sets if I wanted to push this with very little breaks. Honestly I was not worried about the power cleans. I suck at push-ups. I'm not a huge fan of them simply because they tax the hell out of me and that is more reason for me to just hit the deck and get pushing more. 3 breaths, get back to it.
07 July, 2012
Today and yesterday
So Thursday was a forced rest day. Even though I really did want to workout, I knew because I did a workout on Wednesday, I would have to rest for Thursday. Instead I just some stretching which still counts as an active rest day! I had debated on rollerblading but that will be for next week.
Friday 06072012
15 minutes to establish a 1RM Front Squat and Push Jerk.
Notes: Clearly the limiting of this sequence will be the Jerk. This is not a true test of the FS, but a drill to practice the transition from the Clean to the Jerk. Racks may be used.
1RM: 210#
This was the most that I have push jerked ever. Very happy about that. 210# over my head how crazy is that. I know it isn't the largest number but it is a PR for me and as such I shall celebrate accordingly. I felt like I could have done an extra 10# but I know that when it comes to increasing the weight, it is not about adding 10,20, 30#. It is a gradual process that takes time. Even a 1# gain is a great thing. You have asked your body to perform something that it has not done and that should be celebrated.
Then
3 rounds for time of:
25 Jumping Squats 45#
25 Push Press 45#
Run 400m
Time 10:31
When I first started this workout I thought man this 45# is not really a lot.....how my mind changed after the first set. Jumping squats with a weight will definitely task your legs especially when you have to run. A nice little bit of humble pie never hurts anyone.
Saturday 06072012
50 Kettlebell Swings 53 lbs
25 Burpees
15 Toes-to-Bars
5 Snatches 135 lbs
15 Toes-to-Bars
25 Burpees
50 Wall Balls 20 lbs
Time: 14:31
My goal going into this workout was to hit 15 minutes and I'm happy to say I was successful. I knew going into this it was really going to put my lower half to work and that I was doing to just have to endure it. By the time I started the wall balls, my legs were not that thrilled with me. I was not able to do them unborken but the breaks were short....say like 3 breaths. A good way to end the WOD week.
Friday 06072012
15 minutes to establish a 1RM Front Squat and Push Jerk.
Notes: Clearly the limiting of this sequence will be the Jerk. This is not a true test of the FS, but a drill to practice the transition from the Clean to the Jerk. Racks may be used.
1RM: 210#
This was the most that I have push jerked ever. Very happy about that. 210# over my head how crazy is that. I know it isn't the largest number but it is a PR for me and as such I shall celebrate accordingly. I felt like I could have done an extra 10# but I know that when it comes to increasing the weight, it is not about adding 10,20, 30#. It is a gradual process that takes time. Even a 1# gain is a great thing. You have asked your body to perform something that it has not done and that should be celebrated.
Then
3 rounds for time of:
25 Jumping Squats 45#
25 Push Press 45#
Run 400m
Time 10:31
When I first started this workout I thought man this 45# is not really a lot.....how my mind changed after the first set. Jumping squats with a weight will definitely task your legs especially when you have to run. A nice little bit of humble pie never hurts anyone.
Saturday 06072012
50 Kettlebell Swings 53 lbs
25 Burpees
15 Toes-to-Bars
5 Snatches 135 lbs
15 Toes-to-Bars
25 Burpees
50 Wall Balls 20 lbs
Time: 14:31
My goal going into this workout was to hit 15 minutes and I'm happy to say I was successful. I knew going into this it was really going to put my lower half to work and that I was doing to just have to endure it. By the time I started the wall balls, my legs were not that thrilled with me. I was not able to do them unborken but the breaks were short....say like 3 breaths. A good way to end the WOD week.
05 July, 2012
04072012
Well I have to say this was one of the best 4th of July's I have had. Honestly I couldn't tell you if I really did anything in years past on the 4th outside of looking at fireworks on tv and the occasional lightening of fireworks. You can bet how the day started.....with a WOD of course! A coaches WOD to be exact. You know as coaches, we see one another as we are about to switch for classes, a meeting now and again, but we don't WOD with each other too much. It's really fun not only as team building, but because we really don't see each other a whole lot. Now that we have some new assistant trainers as well, they can come in and be a part of it with us too. In honour of the 4th, we had a WOD meant just for the birthday nation. Oh and I have to share, my buddy Stephanie, her husband said "July 4 1776 was when we said hey "we are going to do our own thing!"" Freaking hilarious.
"1776"
13 MIN AMRAP
50 Dbl under
17 wall ball,
7 C2B pullups,
6 deadlifts (236#)
Total: 6 rounds + 9 WB
Did you happen to notice the numbers for the WOD?
13 MIN AMRAP (13 original colonies)
50 Dbl under (50 states)
17 wall ball, 7 C2B pullups, 6 deadlifts (236#) = 1776 for the year and 236 years old
How cool is that? I thought that was a really cool way of celebrating. For the deadlifts, I did 240# because we do not have fractional plates. I was definitely shaving my legs with that bar. This was the first time I worked out with my oly shoes as well. That was thanks to Nate. It was a good choice for sure. Thanks to Steph for the post WOD pic!
"1776"
13 MIN AMRAP
50 Dbl under
17 wall ball,
7 C2B pullups,
6 deadlifts (236#)
Total: 6 rounds + 9 WB
Did you happen to notice the numbers for the WOD?
13 MIN AMRAP (13 original colonies)
50 Dbl under (50 states)
17 wall ball, 7 C2B pullups, 6 deadlifts (236#) = 1776 for the year and 236 years old
How cool is that? I thought that was a really cool way of celebrating. For the deadlifts, I did 240# because we do not have fractional plates. I was definitely shaving my legs with that bar. This was the first time I worked out with my oly shoes as well. That was thanks to Nate. It was a good choice for sure. Thanks to Steph for the post WOD pic!
03 July, 2012
03072012
Ever have those days when you're excited and pumped for the workout only to get to the box and you "deflate"? Well that was me today. The workout (as always) sounded like a challenging one and I was really looking forward to it all day. When I actually got to the box though, I kind of felt like eh. Not sure what was going on but I knew it was going to mess with my workout. I did my best to get my head back in the game and for at least the first part of the workout (back squat), I was doubting myself on getting the lifts. Unfortunately, I didn't get the last one.
Back Squat:
1X3 @ 90% (265#),
1X3 @ 95% (280#),
1X1 @ 100% (295#),
2X1 @ 105% (310#) FAILED
rest 2:00-3:00 between sets. (based on 3RM from a previous WOD)
The first two sets went as I expected them to go for the most part. They felt heavier then I would have thought (especially since 295# is the max I have) but I did get them up. Now the 295#.......I actually did fail it once. As I went down, my knees went in and I had no chance of recovering to get it back up so I dropped it. Re racked and tried again because I was not accepting that I could not do 1 rep when I know I could do 3. This did not help to keep my head in the game. Tried it again and I did get it, it was quite a struggle. I did attempt the 310# but I dropped like a rock. Not even close to coming back up. At this point I decided yeah my head wasn't there and I need it to get back in it. I had a metcon still to do and I was not going to ruin my entire workout. So off I went on the next part.
4 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups
2 minutes to complete:
1 ME UB Set of Front Squats @ 70% (200#)
Notes: FS are based off of 1RM FS. The athlete may begin the ME/UB set at any point in the 2 minutes. If the set only takes 30 seconds, then the rest of the 2 minutes is rest. The set is over when the BB returns to the floor.
Set 1: 1 round +10 pushups/ 4 Front Squats
Set 2: 2 rounds + 4 Split Jumps/ 4 Front Squats
Set 3: 2 rounds/ 4 Front Squats
Set 4: 1 round + 9 pullups/ 0 Front Squats
I can't believe I didn't get that last pullup on the last set!!!!! ARRRRRRRRRRRRR! It wasn't for lack of trying. As many of you know, Front Squats are my absolute favourite and I was very happy to see them in the workout. However, it didn't click in my head until I was about to start the workout.....I have to clean 200# for each set. Typically for Front Squats, it is usually a strength day so the bar is on the rack. This would be a new one for me. I was confident I was getting that bar up though. I mean considering yesterday My power clean was 200#....
I tried 3 times to get that bar on my rack for the last set but I was not getting underneath the bar fast enough. I was gassed but I did not quit. So the workout did end up on a high note which I can't complain about too much. I should have been in the right frame of mind from the beginning. Everyone has an off day right? Lets hope that is the last one I will have for a while.
Back Squat:
1X3 @ 90% (265#),
1X3 @ 95% (280#),
1X1 @ 100% (295#),
2X1 @ 105% (310#) FAILED
rest 2:00-3:00 between sets. (based on 3RM from a previous WOD)
The first two sets went as I expected them to go for the most part. They felt heavier then I would have thought (especially since 295# is the max I have) but I did get them up. Now the 295#.......I actually did fail it once. As I went down, my knees went in and I had no chance of recovering to get it back up so I dropped it. Re racked and tried again because I was not accepting that I could not do 1 rep when I know I could do 3. This did not help to keep my head in the game. Tried it again and I did get it, it was quite a struggle. I did attempt the 310# but I dropped like a rock. Not even close to coming back up. At this point I decided yeah my head wasn't there and I need it to get back in it. I had a metcon still to do and I was not going to ruin my entire workout. So off I went on the next part.
4 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups
2 minutes to complete:
1 ME UB Set of Front Squats @ 70% (200#)
Notes: FS are based off of 1RM FS. The athlete may begin the ME/UB set at any point in the 2 minutes. If the set only takes 30 seconds, then the rest of the 2 minutes is rest. The set is over when the BB returns to the floor.
Set 1: 1 round +10 pushups/ 4 Front Squats
Set 2: 2 rounds + 4 Split Jumps/ 4 Front Squats
Set 3: 2 rounds/ 4 Front Squats
Set 4: 1 round + 9 pullups/ 0 Front Squats
I can't believe I didn't get that last pullup on the last set!!!!! ARRRRRRRRRRRRR! It wasn't for lack of trying. As many of you know, Front Squats are my absolute favourite and I was very happy to see them in the workout. However, it didn't click in my head until I was about to start the workout.....I have to clean 200# for each set. Typically for Front Squats, it is usually a strength day so the bar is on the rack. This would be a new one for me. I was confident I was getting that bar up though. I mean considering yesterday My power clean was 200#....
I tried 3 times to get that bar on my rack for the last set but I was not getting underneath the bar fast enough. I was gassed but I did not quit. So the workout did end up on a high note which I can't complain about too much. I should have been in the right frame of mind from the beginning. Everyone has an off day right? Lets hope that is the last one I will have for a while.
PC and Jerk with Nancy
Oh my gosh could it be I am actually posting again!? Shock I know. Before I get to the WOD from yesterday....
So last nite it hit me that this month, July, is the last full month I will be here at home. In the blink of an eye, this year has gone by. There are many emotions that I am feeling about the whole situation. I'm going to do my best to just relax and enjoy these last few weeks with friends and family. Besides, it isn't forever and thankfully with today's technology, it really is easy to stay in touch though hand written letter still wins in my book. Anyways.....
So the first part of the WOD last nite was establish a 1RM for power clean and jerk in 15 minutes. You know honestly I have grown quite fond of the clean/power clean. Maybe it's because I have been doing a lot more of them lately but honestly, they are really fun to do. As with most people, I am constantly trying to improve my form so I can stop wasting effort and get more weight on the bar. My biggest thing is not opening my hips at the top before pulling. Now I am very aware that as it gets heavier, I tend to pull early. I can feel it. I continue to practice with lower weights to correct this because I know I could lift more. Don't get me wrong, my hips are just about open, but just about is not fully. I knew going into this that my max squat clean and jerk is 205# and my max power clean and jerk was 195#. If we had fractional plates, I would have tried 196# but I have to go up in increments of 5#. I started of with 135# and did that for several lifts and gradually built up from there. I am happy to say I have a new PR for power clean and jerk. 200#! Woo hoo! Imagine what I could do if I opened my hips.
Next up on the list is one of the ladies of CrossFit, Nancy. You know, this was the first time I had ever played with Nancy. She did not disappoint either. Overhead Squats is not one of my strong suits but it has greatly improved over the past year so I was confident I could knock her out in 14 minutes or less.
Nancy
5 rounds for time:
400m run
15 Overhead Squats 95#
Time: 12:54
I didn't just beat my goal, I crushed it! I was very shocked. I broke up my OHS in sets of 3 for the 4th and 5th round but I did not put the bar down. I know that made a difference.
After doing Nancy, I thought, I want to try to get as many ladies done before I leave so that is my next goal.
So last nite it hit me that this month, July, is the last full month I will be here at home. In the blink of an eye, this year has gone by. There are many emotions that I am feeling about the whole situation. I'm going to do my best to just relax and enjoy these last few weeks with friends and family. Besides, it isn't forever and thankfully with today's technology, it really is easy to stay in touch though hand written letter still wins in my book. Anyways.....
So the first part of the WOD last nite was establish a 1RM for power clean and jerk in 15 minutes. You know honestly I have grown quite fond of the clean/power clean. Maybe it's because I have been doing a lot more of them lately but honestly, they are really fun to do. As with most people, I am constantly trying to improve my form so I can stop wasting effort and get more weight on the bar. My biggest thing is not opening my hips at the top before pulling. Now I am very aware that as it gets heavier, I tend to pull early. I can feel it. I continue to practice with lower weights to correct this because I know I could lift more. Don't get me wrong, my hips are just about open, but just about is not fully. I knew going into this that my max squat clean and jerk is 205# and my max power clean and jerk was 195#. If we had fractional plates, I would have tried 196# but I have to go up in increments of 5#. I started of with 135# and did that for several lifts and gradually built up from there. I am happy to say I have a new PR for power clean and jerk. 200#! Woo hoo! Imagine what I could do if I opened my hips.
Next up on the list is one of the ladies of CrossFit, Nancy. You know, this was the first time I had ever played with Nancy. She did not disappoint either. Overhead Squats is not one of my strong suits but it has greatly improved over the past year so I was confident I could knock her out in 14 minutes or less.
Nancy
5 rounds for time:
400m run
15 Overhead Squats 95#
Time: 12:54
I didn't just beat my goal, I crushed it! I was very shocked. I broke up my OHS in sets of 3 for the 4th and 5th round but I did not put the bar down. I know that made a difference.
After doing Nancy, I thought, I want to try to get as many ladies done before I leave so that is my next goal.
02 July, 2012
Update
So it has been just about a year since I posted my 3 years and still bouncing post plus lets face it, I have been slacking like no other. I thought I would post an update seeing as quite a bit has changed.
I am now a CrossFit Coach. I received my Level 1 cert back in September. I started coaching in January. I have found a new passion in life. Never did I think that someone like me would be able to get in shape but that I would be helping others changing their lives for the better. It's one thing for me to write about my own journey and have it inspire others, but with coaching I'm right at the front lines with these awesome athletes who want to make a change in their life. It is truly a rewarding experience knowing that I am part of a great team that will help the athletes make this new path. We have a phenomenal community and I'm proud to be a part of it.
I got my dad to join CrossFit. Well I should say I got him to try CrossFit and to my surprise, he joined. I knew he had been slacking with exercising and I thought I would use CrossFit just as a vehicle to get him back to what he normally did. Didn't think he would actually join. Not only has he joined, but he has been in a few of the events we have been to. He is totally a part of the community which is awesome!
I'm still (obviously), a CrossFit junkie. I still find myself having to force a rest day as I know the importance of them. I always strive to push myself to the limit and then past that limit each time for a workout. Admittedly I still have a horrible sweet tooth. I fear it is something that will honestly never go away but there are tricks to help make the cravings a little less. Lara bars are the best thing ever! I still eat cheese (I'm not giving it up) so I guess you can say I'm not paleo. I stay away from grains, lentils, legumes, soy and honestly I don't have a desire or craving for any of those. Now does that mean I never eat them? No not at all. I just severely limit it. I actually have a reason why which I will address later. I do weigh and measure my food in zone portions. I still have a tendency to look as food as bad and it isn't something I need to enjoy. Just fuel. Honestly if I could get away with not eating (meaning if I didn't require food), I totally would. I'm still paranoid when it comes to my weight and self image. I think it comes with the territory (for me at least) of remembering how I used to be and how much I don't want to go back there. It's a work in progress for sure but at least I know I'm not alone and I have a great support system to help me.
I also enlisted in the military (this is why I still have grains every now and again). I'm counting down the days. I'd be lying if I didn't say I had a lot of thoughts going around in my head. No regrets though. This is something I had planned, and started working on, when I was finishing up high school. Unfortunately I had an obstacle that prevented me from doing so back then and the thought of ever joining again just fell in the back of my head. I never thought I would have the opportunity to join again and yet here I am. It's not often you get a second chance and I refused to let it go to waste. It will be a huge change from what I am used to but I honestly feel this is the right decision for me.
You may have noticed that this post isn't exactly all about working out as my normal posts are. Thought I might expand on it a little outside of exercise. We will see.
24 April, 2012
31 January, 2012
300112
Went to Recharge and still have a small knot in my hand. Dr. Doug said it feels like some scar tissue. He used the jackhammer/kidney stone blaster machine again. This makes three weeks. I'm ready for this to be done. I am going back on Wednesday and hopefully this will be the last appointment for this. I will still lay off my hand for the week though because I really do want it fixed. Unfortunately today is front squats (my favorite) and I know I can't do them. I will probably do back squats instead. I was able to knock out the WOD for Monday which is nice.
20 min. AMRAP
20 Double Unders
10 Box Jumps
5 Knees to Elbows
Total: 17
I did much better than I expected. I was thinking around12-13 rounds. I'm very happy with the results. I'm also glad that when doing the kte, I noticed when I wasn't "pulling the bar down" and on those reps they were a bit more challenging. Trust me there is a different feeling. Lets hope for some good news with my hand tomorrow.
20 min. AMRAP
20 Double Unders
10 Box Jumps
5 Knees to Elbows
Total: 17
I did much better than I expected. I was thinking around12-13 rounds. I'm very happy with the results. I'm also glad that when doing the kte, I noticed when I wasn't "pulling the bar down" and on those reps they were a bit more challenging. Trust me there is a different feeling. Lets hope for some good news with my hand tomorrow.
26 January, 2012
Annie
250112
Yesterday at the box we had one of my favorite girls stop by, Annie. I know some people dread that name because of the double unders but I am not one of them! I could do double unders all day given the chance. So the initial plan was to assist with the 1830 class and then WOD with the 1930. Some plans changed and I ended up doing the WOD at 1830. Then I got to lead the 1930 class myself! Woo hoo! I was (an still am) very excited. I felt more confident this time round. I am also making sure to take the lessons and information that I learned from the Instructor Development class and putting it into use. This includes creating and writing a lesson plan (I also did this for Monday), going over videos, articles and what not. Also going through the actual class prior to it. Even though I know double unders, I don't want to just regurgitate the information. I want to know people are finishing the session having learned something and a better understanding of why it is (like why you use your wrist not your arms). I felt I was able to properly go over the execution of a double under. As Conan said, anyone can get a good workout anywhere, athletes come for the coaching. It was very awesome to have one of the athlete's come up to me after the session and thank me for explaining the timing of when you jump. They were able to string some double unders. How cool is that?!
Annie
50-40-30-20-10 reps of
Double Unders
Sit-Ups
Time: 6:09 (PR by 0:09)
Yesterday at the box we had one of my favorite girls stop by, Annie. I know some people dread that name because of the double unders but I am not one of them! I could do double unders all day given the chance. So the initial plan was to assist with the 1830 class and then WOD with the 1930. Some plans changed and I ended up doing the WOD at 1830. Then I got to lead the 1930 class myself! Woo hoo! I was (an still am) very excited. I felt more confident this time round. I am also making sure to take the lessons and information that I learned from the Instructor Development class and putting it into use. This includes creating and writing a lesson plan (I also did this for Monday), going over videos, articles and what not. Also going through the actual class prior to it. Even though I know double unders, I don't want to just regurgitate the information. I want to know people are finishing the session having learned something and a better understanding of why it is (like why you use your wrist not your arms). I felt I was able to properly go over the execution of a double under. As Conan said, anyone can get a good workout anywhere, athletes come for the coaching. It was very awesome to have one of the athlete's come up to me after the session and thank me for explaining the timing of when you jump. They were able to string some double unders. How cool is that?!
Annie
50-40-30-20-10 reps of
Double Unders
Sit-Ups
Time: 6:09 (PR by 0:09)
25 January, 2012
Training
As some of you know, I have been assisting the coaches as a trainer for the past several months. This is to gain experience and knowledge in being able to become a coach in the future. CFI put together an Instructor Development course. This course was designed on how to become an effective teacher. Creating lesson plans, how to deliver the plan through the different methods of learning, time management, things of that nature. It was a very good class with valuable information that will help me to become a better coach and will also be used in the very near future when I ship out. I was able to lead my first class (still a trainer not a coach yet) on Monday with Jerry. The first class I was admittedly a bit nervous and was a little monotone. The second class went better. I had fun and can't wait to do it more.
230112
So my wrist/thumb area is still a little sore (two weeks so far) but it didn't feel horrible. I decided to give some OHS a go.
OHS 5 x 5
115# for all
I still didn't want to push with the weight so I just kept it at 115#. I could feel a little twinge near my thumb but I didn't think too much about it. I wanted to do the metcon.
Jeremy
21-15-9
OHS 95#
Burpees
Time: 6:59
This is where things went downhill. After the 21 OHS I dropped the bar and had a nice throbbing going on but I just ignored it. Probably shouldn't have done that. I then went down for my first burpee and as soon as my weight was on my palm it just started screaming. I probably should have stopped but I didn't. After I was done, I iced it down. Probably set myself back now because of this. So I decided that no more messing around I need this thing to heal and soon. I'm taking a week off from using that area of my hand. I'm just going to modify as I need basically.
240112
Well what do you know my first day to modify! Now the pain is when I put pressure on my palm near my thumb, extending it out. Based on that, I had to modify the thrusters and the hang power clean from a bar to dumbbells.
12 minute AMRAP
5 Thrusters
7 Hang Power Clean
10 Deadlifts
Total: 9 +9 deadlifts
Rx: 95# for all
Mod: 30# dumbbells for thrusters and hang power clean
I have to say the urge to curl a dumbbell is very strong when doing a clean. I really had to focus on form with that. Thrusters were not a problem. So shame on me for not listening to my body. It's one thing to deal with some pain as a result of muscles being sore from a workout versus an actual injury. Listen to your body!
230112
So my wrist/thumb area is still a little sore (two weeks so far) but it didn't feel horrible. I decided to give some OHS a go.
OHS 5 x 5
115# for all
I still didn't want to push with the weight so I just kept it at 115#. I could feel a little twinge near my thumb but I didn't think too much about it. I wanted to do the metcon.
Jeremy
21-15-9
OHS 95#
Burpees
Time: 6:59
This is where things went downhill. After the 21 OHS I dropped the bar and had a nice throbbing going on but I just ignored it. Probably shouldn't have done that. I then went down for my first burpee and as soon as my weight was on my palm it just started screaming. I probably should have stopped but I didn't. After I was done, I iced it down. Probably set myself back now because of this. So I decided that no more messing around I need this thing to heal and soon. I'm taking a week off from using that area of my hand. I'm just going to modify as I need basically.
240112
Well what do you know my first day to modify! Now the pain is when I put pressure on my palm near my thumb, extending it out. Based on that, I had to modify the thrusters and the hang power clean from a bar to dumbbells.
12 minute AMRAP
5 Thrusters
7 Hang Power Clean
10 Deadlifts
Total: 9 +9 deadlifts
Rx: 95# for all
Mod: 30# dumbbells for thrusters and hang power clean
I have to say the urge to curl a dumbbell is very strong when doing a clean. I really had to focus on form with that. Thrusters were not a problem. So shame on me for not listening to my body. It's one thing to deal with some pain as a result of muscles being sore from a workout versus an actual injury. Listen to your body!
20 January, 2012
More strength please!
17012012
So my wrist still being a little sore, I decided to continue with a deload strength day. I was getting a little antsy though truth be told. I was ready to left some heavier weights but at the same time I don't want to further injure my wrist. I decided to do Shoulder Press since that is one of my weaker lifts plus I had not done it in a while.
Should Press 3 x 5
115, 115, 115
I felt pretty good with that as well I should have! Again, really focusing on the form making sure I had a tight midsection, ribs locked down, active shoulder at the top of the press, arms locked out, making sure the bar is traveling straight i.e. get my head out of the way.
Shoulder Press 12=>15
95# 12 reps
Not too much of a problem with this either. My max is only 100# with this one so not a huge drop in weight. I typically do this one right after a 3 x 5.
20-15-10
Push Press 95#
Box Jump 30''
Time: 6:54
I banged my knee on the box (which actually explains why my knee was hurting yesterday come to think of it), but otherwise it went well. The first set of push press was unbroken. I honestly thought all of it was going to be unbroken but yeah I was wrong. 15 was 8, 5, 2 and the 10 was 5 and 5.
19012012
Well today was all about strength and frankly I wasn't passing it up. It has been almost two weeks with my wrist and I figured what the hell lets see what happens. I got to the box early with Stevie and Conan was about to to an intro for 3 and asked if I could shadow him to which he said yes. In addition, I was able to teach them the air squat which was a lot of fun! I like going through the intro with the other coaches to get a feel for how they do it. Good learning experience.
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
95, 115, 125, 135, 145 (PR)
115, 135, 145, 155, 175(f)
135, 155, 160, 160, 170 (PR)
Total weight moved: 6,165#
As you can see I got way ahead of myself with the last set of the push press. I should have gone up by 5# at the most. Had I remembered what my last time had been (serves me right for not getting it before the WOD), that's exactly what I would have done. I would have ended up with 3 PR's instead of two and with no failure.
My wrist felt fine after and when I got home I iced it down. The real question was how was it going to feel today. The answer to that is, no worse than it did prior to the workout. I still had my appointment at Recharge and he used this, what I like to call, mini jackhammer to help with blood flow and to break things up. They are the only place in Virginia that has one. Lucky me. Oh it does not feel good. But I will gladly take some pain today if it means my wrist will heal that much faster and you know what? It feels better after getting it done. Tomorrow I will be going to the IDC (Instructor Development Course) and CrossFit Impavidus that Jerry and Conan created. This is for the assistant trainers.
The IDC
will cover the various areas of instruction and how instructors can
apply them to create a positive learning experience for their students,
and helps build a strong foundation of educational knowledge for use
when planning and delivering lessons. The general information covered in
an IDC is applicable to all potential instructors/trainers/coaches,
regardless of instructional specialty."
It's going to be a great time and I am looking forward to it!
So my wrist still being a little sore, I decided to continue with a deload strength day. I was getting a little antsy though truth be told. I was ready to left some heavier weights but at the same time I don't want to further injure my wrist. I decided to do Shoulder Press since that is one of my weaker lifts plus I had not done it in a while.
Should Press 3 x 5
115, 115, 115
I felt pretty good with that as well I should have! Again, really focusing on the form making sure I had a tight midsection, ribs locked down, active shoulder at the top of the press, arms locked out, making sure the bar is traveling straight i.e. get my head out of the way.
Shoulder Press 12=>15
95# 12 reps
Not too much of a problem with this either. My max is only 100# with this one so not a huge drop in weight. I typically do this one right after a 3 x 5.
20-15-10
Push Press 95#
Box Jump 30''
Time: 6:54
I banged my knee on the box (which actually explains why my knee was hurting yesterday come to think of it), but otherwise it went well. The first set of push press was unbroken. I honestly thought all of it was going to be unbroken but yeah I was wrong. 15 was 8, 5, 2 and the 10 was 5 and 5.
19012012
Well today was all about strength and frankly I wasn't passing it up. It has been almost two weeks with my wrist and I figured what the hell lets see what happens. I got to the box early with Stevie and Conan was about to to an intro for 3 and asked if I could shadow him to which he said yes. In addition, I was able to teach them the air squat which was a lot of fun! I like going through the intro with the other coaches to get a feel for how they do it. Good learning experience.
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
95, 115, 125, 135, 145 (PR)
115, 135, 145, 155, 175(f)
135, 155, 160, 160, 170 (PR)
Total weight moved: 6,165#
As you can see I got way ahead of myself with the last set of the push press. I should have gone up by 5# at the most. Had I remembered what my last time had been (serves me right for not getting it before the WOD), that's exactly what I would have done. I would have ended up with 3 PR's instead of two and with no failure.
My wrist felt fine after and when I got home I iced it down. The real question was how was it going to feel today. The answer to that is, no worse than it did prior to the workout. I still had my appointment at Recharge and he used this, what I like to call, mini jackhammer to help with blood flow and to break things up. They are the only place in Virginia that has one. Lucky me. Oh it does not feel good. But I will gladly take some pain today if it means my wrist will heal that much faster and you know what? It feels better after getting it done. Tomorrow I will be going to the IDC (Instructor Development Course) and CrossFit Impavidus that Jerry and Conan created. This is for the assistant trainers.
"An IDC is meant to provide students with the basics
of good instruction (adult learning techniques), how to organize and
manage classes, and how to design, develop and deliver lesson plans.
The course is not meant to make you a Subject Matter Expert (SME) in
any particular field (CrossFit, Firearms, Scuba Diving, Basket Weaving,
etc.). After completing an IDC, a potential trainer/instructor/coach
should be able to put together and carry out a successful class, given
the proper time to research the topic and rehearse.
It's going to be a great time and I am looking forward to it!
16 January, 2012
Past three days
Saturday 14012012
This was the first mandatory Poolee meeting I had to attend at the Marine recruiters station. There is a meeting once a month that will involve various things including IST (initial strength test), announcements, trips, etc. The IST is a mini version of the full PT. Actually the only thing that is different is the run. For the IST we run 1.5 miles instead of 3. So the first thing we did was the pull-ups. For this, we have to do strict pull-ups. The max is 20. I got 19. 19!! I didn't even get to try for 20 because when I went back down my grip slipped and I fell off the bar. Where is my chalk?! After that we headed outside to do crunches. I find it interesting that we have to do crunches rather than push ups for the pt but hey I just do what I'm told. The max is 100 in 2 minutes. I got 88. I need to make sure to keep myself as small as possible with my shoulders forward to get that 100. Finally we had to do the run. Knocked that out in 9:43. Now if I can keep that pace for a full 3 miles, I would be very happy. Hell if I can get it in 20 minutes I would be very happy.
Sunday 15012012
Went to the box with a few from the CFI family. A couple of them were working on their skills assement sheet. Since I have already finished mine I went ahead and did a strength workout with a metcon right after. Since my wrist is still sore, I still am doing a de-load phase.
Back Squat (low bar position) 5-5-5-5-5
185# all the way through
I rested about 2.5 minutes between each set. This was my first time with the low bar position so I wanted to make sure that I was not rushing these and paying attention to my form. It is a different feeling from the high bar position that's for sure but I actually liked it more.
AMRAP in 10 minutes of
7 Back Squat (low bar position) 135#
25 Double Unders
Total: 9
For this I decided to get some dynamic training in and I used my heavy cable. Trust me when you are used to a thin cable, it makes a difference. I actually was shooting for 8 rounds so I was surprised when I counted the chips I had 9. No complaints!
Monday 16012012
Since I had today off I figured why not get in the the AM class and give myself a shock to the system. Yeah it definitely was a shock. I am so not used to lifting heavy things in the morning. Cardio is one thing, lifting is a whole nother. That's ok though because while it was a shock, my body took it like it was supposed to.
21-15-9
135# Power Clean
53# KB swing
Time: 7:21
There was an unofficial cap of 10 minutes but in my head, it was official. I needed to finish by 10 and I was going to. The weight was not specified other than a medium weight. As I kept going, I did note that my form was slipping so what did I do? I stopped. I took a breathe, collected myself, and got it together. What's the point if I'm not going to do it right especially if I know I am doing it wrong. If anything I'm very happy that I could tell.
This was the first mandatory Poolee meeting I had to attend at the Marine recruiters station. There is a meeting once a month that will involve various things including IST (initial strength test), announcements, trips, etc. The IST is a mini version of the full PT. Actually the only thing that is different is the run. For the IST we run 1.5 miles instead of 3. So the first thing we did was the pull-ups. For this, we have to do strict pull-ups. The max is 20. I got 19. 19!! I didn't even get to try for 20 because when I went back down my grip slipped and I fell off the bar. Where is my chalk?! After that we headed outside to do crunches. I find it interesting that we have to do crunches rather than push ups for the pt but hey I just do what I'm told. The max is 100 in 2 minutes. I got 88. I need to make sure to keep myself as small as possible with my shoulders forward to get that 100. Finally we had to do the run. Knocked that out in 9:43. Now if I can keep that pace for a full 3 miles, I would be very happy. Hell if I can get it in 20 minutes I would be very happy.
Sunday 15012012
Went to the box with a few from the CFI family. A couple of them were working on their skills assement sheet. Since I have already finished mine I went ahead and did a strength workout with a metcon right after. Since my wrist is still sore, I still am doing a de-load phase.
Back Squat (low bar position) 5-5-5-5-5
185# all the way through
I rested about 2.5 minutes between each set. This was my first time with the low bar position so I wanted to make sure that I was not rushing these and paying attention to my form. It is a different feeling from the high bar position that's for sure but I actually liked it more.
AMRAP in 10 minutes of
7 Back Squat (low bar position) 135#
25 Double Unders
Total: 9
For this I decided to get some dynamic training in and I used my heavy cable. Trust me when you are used to a thin cable, it makes a difference. I actually was shooting for 8 rounds so I was surprised when I counted the chips I had 9. No complaints!
Monday 16012012
Since I had today off I figured why not get in the the AM class and give myself a shock to the system. Yeah it definitely was a shock. I am so not used to lifting heavy things in the morning. Cardio is one thing, lifting is a whole nother. That's ok though because while it was a shock, my body took it like it was supposed to.
21-15-9
135# Power Clean
53# KB swing
Time: 7:21
There was an unofficial cap of 10 minutes but in my head, it was official. I needed to finish by 10 and I was going to. The weight was not specified other than a medium weight. As I kept going, I did note that my form was slipping so what did I do? I stopped. I took a breathe, collected myself, and got it together. What's the point if I'm not going to do it right especially if I know I am doing it wrong. If anything I'm very happy that I could tell.
13 January, 2012
12 January 2012
Alright so I got my motivation back! No surprise. As I said, it was just an off day. My wrist is feeling better (not 100%) so I was still debating on doing any lifts. I talked to one of my friends and he suggested why not do a de-load week. A week where I am still doing strength workouts but with a lighter load. Genius! Why didn't I think of that? The grasshopper has learned many a lesson but is far from being a master. So with that I started to come up with something. I decided on having a deadlift day. This way I can start off with a workout that won't involve bending my wrist.
Deadlift 3-3-3-3-3
185#
Rather than increasing the load for each set, I kept the weight at 185#. In addition, I did not use a switch grip and I did each set on the minute. Since this is a weight that is lighter, I was very focused on form. AT this weight for me, my form should be perfect. Prior to lifting, I realized when I addressed the bar I wasn't "doing the checklist", the way I do with my other lifts like clean and snatches. By that I mean when I got up to the bar I was too fidgety with my feet and my hand placement. So before I lifted, I got my checklist in order to make sure when I address the bar, I did so the same way every time. It needs to be second nature.
After I was done, I got set up for the metcon.
10 minute time limit
3 rounds
400m run
10 deadlift 135#
30 sit-ups
Time: 9:11
I should have had under 9 and would have had I not wasted time on the last set of the sit-ups! There were a couple reps where I went back and stayed back for an extra second or two. Shame on me. I'm glad I got some lifting in and I will be going to the sports doctor tomorrow for my follow up on my calf and I will have him take a look at my wrist while I am there. Can't wait to get adjusted! Seriously, if you have never been adjusted, try it.
Deadlift 3-3-3-3-3
185#
Rather than increasing the load for each set, I kept the weight at 185#. In addition, I did not use a switch grip and I did each set on the minute. Since this is a weight that is lighter, I was very focused on form. AT this weight for me, my form should be perfect. Prior to lifting, I realized when I addressed the bar I wasn't "doing the checklist", the way I do with my other lifts like clean and snatches. By that I mean when I got up to the bar I was too fidgety with my feet and my hand placement. So before I lifted, I got my checklist in order to make sure when I address the bar, I did so the same way every time. It needs to be second nature.
After I was done, I got set up for the metcon.
10 minute time limit
3 rounds
400m run
10 deadlift 135#
30 sit-ups
Time: 9:11
I should have had under 9 and would have had I not wasted time on the last set of the sit-ups! There were a couple reps where I went back and stayed back for an extra second or two. Shame on me. I'm glad I got some lifting in and I will be going to the sports doctor tomorrow for my follow up on my calf and I will have him take a look at my wrist while I am there. Can't wait to get adjusted! Seriously, if you have never been adjusted, try it.
11 January, 2012
Off day
You know I actually debated writing this post. Still debating truthfully! I was debating because I didn't really want to show that sometimes I have off days. In my head I'm supposed to always have that 100% drive with no wavering. There is no off for me. The truth of the matter is, I do have off days. Granted they are rare but they do happen. I simply lacked motivation today and I feel bad about it. A big part of the lack of motivation is I hurt my wrist and I can't lift right now. I just want to pick up heavy things. It is really bothering me but I know if I do, I will only make it worse. Yes I know I can still WOD and I know plenty of ways to modify (I mean come on I had a cast for 2 months). I know deep down it isn't the end of the world and I didn't just sit around and do nothing. I still mobilized and stuffed my head full of CrossFit goodness via the Journal and other sources but no WOD. I know that tomorrow I will be back at it with my head in the game but I just wanted to share that not everyday is perfect.
10 January, 2012
10 January 2012
So today to no surprise my wrist still hurts. Not as bad as yesterday but still not close to being able to use it to lift heavy things. Very depressing. So today I thought I would do a quick interval training session from CFE. There is a strength part to it but again, no lifting for me today. I'm really hoping that it feels better tomorrow. I am keeping an eye on it and if I will go to the sports doctor at Recharge to see what they think.
3 x 400m run Rest between each set should be 1:1 ratio. 2-3 time difference between splits
1. 1:10
2. 1:27
3. 1:29
As you can see, I failed on the time difference miserably from the first one. My problem? I went way the hell too fast. Now you might say well the point was to go fast. This is true. However I also needed to be able to keep the same pace for all three. Realistically, I can not keep a 1:10 for each split. So next time this rolls around, I need to focus on keeping the same pace throughout not just flat out running otherwise I will end up like this again.
3 x 400m run Rest between each set should be 1:1 ratio. 2-3 time difference between splits
1. 1:10
2. 1:27
3. 1:29
As you can see, I failed on the time difference miserably from the first one. My problem? I went way the hell too fast. Now you might say well the point was to go fast. This is true. However I also needed to be able to keep the same pace for all three. Realistically, I can not keep a 1:10 for each split. So next time this rolls around, I need to focus on keeping the same pace throughout not just flat out running otherwise I will end up like this again.
09 January 2012
I didn't forget to write yesterday! I hurt my wrist last nite and decided to take care of that. To no surprise, it still hurts so no lifting for me today. No worries though. I will be saying hello to an old friend, the pavement today and doing some type of metcon today.
Power Clean and Jerk 2-2-2-2-2
155, 165, 175, 195 (1), 205 (0)
I was pissed at myself for not getting the 2 lifts with the 195# I had it! I power cleaned it with no problem. It was the jerk that got me. I reset myself getting prepared for it, dipped, and locked my arms out, but I had the bar too forward which resulted in me dropping it. I made sure that didn't happen the second time with the 195#. Now, that 205#.......I was not able to power clean it up. I could definitely clean it but that is not what we were working on. Unfortunately for me for the second try on the 205 I started going down for a squat and didn't have my elbows high enough and slammed it on my leg which over extended my wrist hence why it hurts now. I'm hoping it isn't anything too serious but only time will tell with that one. After that I still have to finish off death by pull-ups.
Death by pull-ups: 1 pull-up on the first minute, 2 pull-ups on the second minute........
Total rounds: 9 +8
Pull-ups were not that bad. I wanted to finish that 10 but it wasn't happening.....this time.
Power Clean and Jerk 2-2-2-2-2
155, 165, 175, 195 (1), 205 (0)
I was pissed at myself for not getting the 2 lifts with the 195# I had it! I power cleaned it with no problem. It was the jerk that got me. I reset myself getting prepared for it, dipped, and locked my arms out, but I had the bar too forward which resulted in me dropping it. I made sure that didn't happen the second time with the 195#. Now, that 205#.......I was not able to power clean it up. I could definitely clean it but that is not what we were working on. Unfortunately for me for the second try on the 205 I started going down for a squat and didn't have my elbows high enough and slammed it on my leg which over extended my wrist hence why it hurts now. I'm hoping it isn't anything too serious but only time will tell with that one. After that I still have to finish off death by pull-ups.
Death by pull-ups: 1 pull-up on the first minute, 2 pull-ups on the second minute........
Total rounds: 9 +8
Pull-ups were not that bad. I wanted to finish that 10 but it wasn't happening.....this time.
09 January, 2012
Break!
As you can see I took a bit of a break from posting lately. Lots of events have happened with the one I think being the most important, I enlisted with the United States Marine Corps. Some of you knew that I was pursuing this while this may be the first time others have are hearing about it. In any event I have not left yet and I want to get back to updating my blog. I have not worked out yet today but I will be updating!
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