Greetings all! One more day until the weekend. Today's WOD was brought to me in part by:
Deadlift. Looking for a simple yet effective lift with its capacity to increase head to toe strength? Here is your answer!
Accompanied by the deadlifts were a couple sets of cleans and rings dips in a 21-15-9 rep scheme i.e. Elizabeth.
It has been a while since I have done 3x3 deadlifts. I was expecting my numbers to be quite low from the last time and I was pleasantly surprised that it did not go down that much.
Deadlift 3x3
285, 305, 315
The next time this rolls around I will be sure to increase the weight as I'm fairly confident that I can lift more than 315 for 3. Time will tell! From the last time, this was only a 5# difference.
Now with Elizabeth.....1:56 PR! Woot! Now this was a complete surprise. I thought I was going to come back completely defeated but that sure as hell didn't stop me from giving my all and look at the result of not quitting. Never give up. I know that you are your own worst critic. You can easily talk yourself out of doing something just because you don't think you have the ability Give yourself a chance. Don't go in with a defeated attitude.
Elizabeth
21-15-9
Clean 135#
Ring Dips
Time: 5:25
Showing posts with label deadlift. Show all posts
Showing posts with label deadlift. Show all posts
25 January, 2013
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.
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!
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!
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.
25 November, 2011
24 November 2011
Originally we were going to do CFT but coach decided to change it up in the AM. Always be prepared for the unknown and the unknowable! A nice way to start Turkey day.
For time:
Run 400m then
5 rounds
5 Deadlift 275#
10 bar facing burpee
then run 400m
Time: 10:00
For time:
Run 400m then
5 rounds
5 Deadlift 275#
10 bar facing burpee
then run 400m
Time: 10:00
23 November 2011
Since it had been a little over a month since I had done a strength bias with Front Squat, I figured it was time. I can't stay away from my favorite lift too long!
Front Squat 3-3-3-3-3
220, 225, 235, 245, 255 (2)
As I suspected on the last one I bowed my knees in. This is something I am aware of that I do and continue to work on it. I can feel when I do it. I was not pushing out hard enough and as a result, I collapsed. It's not enough to keep you knees over your toes, you really need to push your knees out hard the entire time.
Back Squat 12 =>20
205# 12 reps
That was heavy especially after the FS but I did do 10# more from the last time but 3 reps less.
Now for the WOD. Keep in mind this whole day I took from one of my CFSB days. I wanted to see if I had improved overall.
21-15-9 rep rounds of
Deadlifts 225#
Box Jump 30''
Time: 6:22
34 seconds faster from the last time! No complaints on that. I did apparently forget to jump or something one time and smashed my knee on the box. As my friend said "jump higher." Words of wisdom.....
Front Squat 3-3-3-3-3
220, 225, 235, 245, 255 (2)
As I suspected on the last one I bowed my knees in. This is something I am aware of that I do and continue to work on it. I can feel when I do it. I was not pushing out hard enough and as a result, I collapsed. It's not enough to keep you knees over your toes, you really need to push your knees out hard the entire time.
Back Squat 12 =>20
205# 12 reps
That was heavy especially after the FS but I did do 10# more from the last time but 3 reps less.
Now for the WOD. Keep in mind this whole day I took from one of my CFSB days. I wanted to see if I had improved overall.
21-15-9 rep rounds of
Deadlifts 225#
Box Jump 30''
Time: 6:22
34 seconds faster from the last time! No complaints on that. I did apparently forget to jump or something one time and smashed my knee on the box. As my friend said "jump higher." Words of wisdom.....
17 November, 2011
16 November 2011
After that abysmal display of my back squats, I decided I need to put in strength days two times per week. Thinking more I also need to put in some endurance work as well. Maybe one week will be two strength and the next week will be two endurance. I like that. So I decided to try my hand at deadlifts this time. I recorded myself too. Going to critique myself and also send it to coaches to see how my eye is plus this is a good learning tool.
Deadlift 3-3-3
295, 315, 320
5# more from the last time so I'm happy about that. Lets see what those videos look like though and my form. I was very aware of keeping my shoulders back as that is my problem when I am deadlifting. After I was done I hit the WOD.
20 AMRAP of
10 Deadlifts 95#
8 Hang Clean 95#
6 Push Press 95#
Total: 13 + 6 Hang Clean
By the end of this I could barely close my hands. It was a very good workout to say the least.
Deadlift 3-3-3
295, 315, 320
5# more from the last time so I'm happy about that. Lets see what those videos look like though and my form. I was very aware of keeping my shoulders back as that is my problem when I am deadlifting. After I was done I hit the WOD.
20 AMRAP of
10 Deadlifts 95#
8 Hang Clean 95#
6 Push Press 95#
Total: 13 + 6 Hang Clean
By the end of this I could barely close my hands. It was a very good workout to say the least.
08 November, 2011
08 November 2011
135# deadlift doesn't sound like a whole lot. In fact, a lot of people will use that weight as part of a warmup myself included. Well how about deadlifting it 15 times. Then do 15 push ups. Then do both again and again for 15 minutes. See how heavy that 135# feels then! Which is expected. I was really focusing on keeping my shoulders back and not rolled forward. At Trident yesterday, Coach Chad noticed I started to roll them. Fortunately I was still keeping a nice lumbar curve so that's good. I don't want to get into the habit of having my shoulders rolled forward though. A good workout as always.
AMRAP in 15 minutes of:
15 deadlifts 135#
15 push-ups
Total: 10 +15 dl
AMRAP in 15 minutes of:
15 deadlifts 135#
15 push-ups
Total: 10 +15 dl
07 November 2011 Trident CrossFit
I decided to check out a local box since I had the day off from work. I have been to Trident two times. Once for my cert and the other for B4B. This would be the first time I get to WOD with their class. A former athlete of CFI goes to Trident now and he was able to meet up with me! It was very nice to see him. It was a very good WOD! Kind of a 3-1 deal. I was able to use the GHD for the sit-ups.
AMRAP in 6 minutes of:
5 Deadlift (70% 1RM): 225#
200m run
Total: 5
1 minute rest then
AMRAP in 6 minutes of:
5 Handstand push-ups
5 (ea. leg) Bulgarian Split Squats w/ 25# dumbbell
Total: 5
1 minute rest then
AMRAP in 6 minutes of:
5 Wall ball 20#
10 Sit-ups (GHD)
Total: 5+1 wb
I had never done BSS before. I could definitely feel the love on those! Now if this doesn't get you a sweat angel then I don't know what will. I had a lot of fun with Coach Chad's class. I also ran into Andrea (one of the owners), and was able to talk to her and Chad about nutrition and CF in general. So much knowledge!
I think since I have all Monday's off the rest of the year, I am going to try to visit a box every week. No I am not looking for a new box. I love CrossFit Impavidus! I just want to network, meet new people, and WOD!
A few hours later, I headed over to CFI to face Annie. Now the last time Annie dropped by, I missed her. I hadn't planned on doing a second WOD but there was no way I was missing Annie. Besides, I know I have the capacity to do two WODs. I just really had to make sure to stretch and mobilize otherwise I probably would have been in pain.
Annie
50-40-30-20-10 rep rounds of
Double Unders
sit-ups
Time: 6:13
My goal was 6 flat and it still is my goal. I lost time getting tangled up in the rope and missing a few jumps. Now 13 seconds worth though. I think is was like 5-8 seconds. That means I still need to go faster on the sit-ups. For the sit-ups I didn't do butterfly. I put my feet under dumbbells with my legs bent at the knees. Not complaining on the time but I want to get faster. Who doesn't!?
AMRAP in 6 minutes of:
5 Deadlift (70% 1RM): 225#
200m run
Total: 5
1 minute rest then
AMRAP in 6 minutes of:
5 Handstand push-ups
5 (ea. leg) Bulgarian Split Squats w/ 25# dumbbell
Total: 5
1 minute rest then
AMRAP in 6 minutes of:
5 Wall ball 20#
10 Sit-ups (GHD)
Total: 5+1 wb
I had never done BSS before. I could definitely feel the love on those! Now if this doesn't get you a sweat angel then I don't know what will. I had a lot of fun with Coach Chad's class. I also ran into Andrea (one of the owners), and was able to talk to her and Chad about nutrition and CF in general. So much knowledge!
I think since I have all Monday's off the rest of the year, I am going to try to visit a box every week. No I am not looking for a new box. I love CrossFit Impavidus! I just want to network, meet new people, and WOD!
A few hours later, I headed over to CFI to face Annie. Now the last time Annie dropped by, I missed her. I hadn't planned on doing a second WOD but there was no way I was missing Annie. Besides, I know I have the capacity to do two WODs. I just really had to make sure to stretch and mobilize otherwise I probably would have been in pain.
Annie
50-40-30-20-10 rep rounds of
Double Unders
sit-ups
Time: 6:13
My goal was 6 flat and it still is my goal. I lost time getting tangled up in the rope and missing a few jumps. Now 13 seconds worth though. I think is was like 5-8 seconds. That means I still need to go faster on the sit-ups. For the sit-ups I didn't do butterfly. I put my feet under dumbbells with my legs bent at the knees. Not complaining on the time but I want to get faster. Who doesn't!?
09 October, 2011
09 October 2011: ICE
As I mentioned earlier in the week I knew I had to get CFT done. I needed to see where I was at after the CFSB program. Well I finally got it done today. I will show the WOD for today but tomorrow I will put up a before and after thing showing my measurable improvements. Trust I have some! Before getting to the WOD, I went ice skating. Who doesn't love ice skating?! My skates have barely been used but that is changing this season for sure. I actually got a friend to come with! Good times were had.
CFT
Back Squat 1 rep 295#
Shoulder Press 1 rep 140#
Deadlift 1 rep 335#
Total: 770#
The BS and SP were new PRs for me. +70 for the BS and +5 for the SP. I figured the SP was not going to be a really huge gain. It is one of my weakest lifts. Regardless, whether it is 60 or 5 it IS measurable improvement and that is the name of the game. Overall I am very happy with the lifts mentioned above and overall my performance. I guess it has done something to me physically because (not being vain), a few people have mentioned that they have noticed I have trimmed up and have some more bulk. I associate that with eating correctly and getting in the box. I would say sleep too but that would just be a lie. Something I continue to try to work on but sleep evades me over and over.
So many extra activities coming: Bowling, ice skating, gymnastics, races, and whatever else comes up. I'm looking forward to all of them not just because they are exercise but because they are fun!
CFT
Back Squat 1 rep 295#
Shoulder Press 1 rep 140#
Deadlift 1 rep 335#
Total: 770#
The BS and SP were new PRs for me. +70 for the BS and +5 for the SP. I figured the SP was not going to be a really huge gain. It is one of my weakest lifts. Regardless, whether it is 60 or 5 it IS measurable improvement and that is the name of the game. Overall I am very happy with the lifts mentioned above and overall my performance. I guess it has done something to me physically because (not being vain), a few people have mentioned that they have noticed I have trimmed up and have some more bulk. I associate that with eating correctly and getting in the box. I would say sleep too but that would just be a lie. Something I continue to try to work on but sleep evades me over and over.
So many extra activities coming: Bowling, ice skating, gymnastics, races, and whatever else comes up. I'm looking forward to all of them not just because they are exercise but because they are fun!
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.
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......
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.
30 August, 2011
30 August 2011
I have determined that the strength day that kills me the most is deadlift day. Now don't get me wrong, when I am done with all of these days, I know I worked myself to the point where there is nothing left. It just seems to hit a bit harder with deadlifts. It really isn't that surprising though considering you are working your entire body. I wish globo would allow me to record myself. I want to see my form. Yes I am working on "feeling" my form but it helps to be able to see it as well.
Deadlift 3 x 3
295, 315, 330
Yeah that was heavy.
Deadlift 15-12-9
185#
Before I lifted I was debating on putting on another 10# but I'm really glad I didn't. This was the correct weight for me for this set as I did find it challenging but I was still able to complete it. Of course after I was done I was like whoa. That sure made me work. I still wasn't done though. Still had my WOD to knock out. Today I just stayed at globo for the WOD.
For time (max 10 min.):
Ground to overhead 115# 15 reps
Burpees 15 reps
Ground to overhead 115# 15 reps
Time: 7:10
This is one of those WODs that at first glance I thought I could knock this out with relative ease. I actually was going to put on 135#. I mean after all this is the CFSB. How else am I suppose to get stronger if I don't push. At the same time, you have to know where you currently are. Just because I know I can do 135# I have to take in consideration what I just finished prior to it. If it was just a straight WOD then yes definitely 135#. Good thing I stuck with 115# because after I hit that last rep I got lightheaded and kind of was "not there" is the best term I can come up with for a bit. To me that's not a bad thing. Finally I worked on back squats with a pvc on a box and pistols on a box. Gotta work those hamstrings!
Deadlift 3 x 3
295, 315, 330
Yeah that was heavy.
Deadlift 15-12-9
185#
Before I lifted I was debating on putting on another 10# but I'm really glad I didn't. This was the correct weight for me for this set as I did find it challenging but I was still able to complete it. Of course after I was done I was like whoa. That sure made me work. I still wasn't done though. Still had my WOD to knock out. Today I just stayed at globo for the WOD.
For time (max 10 min.):
Ground to overhead 115# 15 reps
Burpees 15 reps
Ground to overhead 115# 15 reps
Time: 7:10
This is one of those WODs that at first glance I thought I could knock this out with relative ease. I actually was going to put on 135#. I mean after all this is the CFSB. How else am I suppose to get stronger if I don't push. At the same time, you have to know where you currently are. Just because I know I can do 135# I have to take in consideration what I just finished prior to it. If it was just a straight WOD then yes definitely 135#. Good thing I stuck with 115# because after I hit that last rep I got lightheaded and kind of was "not there" is the best term I can come up with for a bit. To me that's not a bad thing. Finally I worked on back squats with a pvc on a box and pistols on a box. Gotta work those hamstrings!
24 August, 2011
24 August 2011
I have to say out of all the strength days, deadlift day really knocks me a new one. Which is great. If I still have energy to workout or feel like I should have done more, then I did not do it correctly. The point is to push yourself to your max, then push past that. I can say for sure I was successful in that.
Deadlift 3x3
285, 305, 325
In all honesty the 325# was a mistake. I was looking for 320 but lucky me couldn't count. I won't be making that mistake again for next week. I'm actually thinking about picking up some half # plates and 1 # plates. Not saying the +5 is bad but I want to have more options as the weight increases. After all, be it 5# of 1#, increase is increase.
Deadlift 12 =>15
225#
I had to do this twice. The first time I only got up to 5 reps then dropped the bar. I'm not sure where my head was at but it sure wasn't with lifting. I knew I could get 12 so I rested for a minute then got back to it. I did get 12 and was trying to get up to the 15 but collapsed after the 12th.
At the box we had a nice visit from Diane. The last time she dropped by, she ripped me a new one. Well she did the same thing only this time not as bad. In fact I knocked 3:13 off my time which is fantastic! It was the HSPU that were killing me as they do with most.
Diane
21-15-9 rep rounds of
Deadlift 225#
HSPU
Time: 9:09
Overall a great and very tiring day for getting my WOD on. I'd be lying if I wasn't looking forward to the metcon only day tomorrow.
Deadlift 3x3
285, 305, 325
In all honesty the 325# was a mistake. I was looking for 320 but lucky me couldn't count. I won't be making that mistake again for next week. I'm actually thinking about picking up some half # plates and 1 # plates. Not saying the +5 is bad but I want to have more options as the weight increases. After all, be it 5# of 1#, increase is increase.
Deadlift 12 =>15
225#
I had to do this twice. The first time I only got up to 5 reps then dropped the bar. I'm not sure where my head was at but it sure wasn't with lifting. I knew I could get 12 so I rested for a minute then got back to it. I did get 12 and was trying to get up to the 15 but collapsed after the 12th.
At the box we had a nice visit from Diane. The last time she dropped by, she ripped me a new one. Well she did the same thing only this time not as bad. In fact I knocked 3:13 off my time which is fantastic! It was the HSPU that were killing me as they do with most.
Diane
21-15-9 rep rounds of
Deadlift 225#
HSPU
Time: 9:09
Overall a great and very tiring day for getting my WOD on. I'd be lying if I wasn't looking forward to the metcon only day tomorrow.
16 August, 2011
16 August 2011
Day 2 of the CFSB and much like yesterday, I am wiped! In a good way of course. I feel great! I actually got up a little early today and I figured why sit around and do nothing so I went out for a 1 mile run. The last mile run I did was on Memorial day for Murph. I was very curious to see what my time was going to be.
1 mile run
Time: 6:57
Now I know that is not a stellar time by any means. I was looking for a 6:30. At the same time, I'm surprised it wasn't worse! While doing the CFSB I really need to work in some CFE time to knock down the time.
Deadlifts 3 x 3
275, 295, 315#
I wish they had bumper plates at globo gyms. Then again I still find it funny that you're not allowed to drop the weights or make excessive noise. One day they will learn. Anyways, so I felt that I was keeping good form (weight in heels, shoulders slightly ahead of the bar, hamstrings engaged, gorilla/happy back, core tight, etc...) but on the last two lifts I could tell that I rounded my back. I need to make sure to not lose that.
Next on the list for today was more deadlifts!
Deadlifts 1 x 20
205#
I think that I could do more weight but what I am having trouble with is my grip. By the 15th rep I'm holding on to the bar for dear life. I refuse to put it down! I know in time it will improve but it had better come soon because the weight is not about to get lighter!
After that was done I needed to work on a skill. I pulled one from the pages of CrossFit SoCal and did a tabata hollow rock. Eesh it was just as painful as I remember! After that was done I did a tabata superman then headed out to the box for the WOD.
15 AMRAP
20 Double unders
10 Pull-ups
10 Squats
Rounds: 12
I'm sorry to day I actually got a rip on my palm. Not really sorry but a little surprised. Since I have started using that awesome tape job I mentioned several weeks back, I have had no additional rips. This, along with cutting callous has greatly improved the non ripping. Well this was not a callous ripping. The is the middle of my hand. The only thing I can come up with is my hands have been a little dry and that certainly would not help when you're knocking out 120 pull-ups. I didn't even feel it until I was done. Hey rips are a part of CrossFit and I'm good with that.
1 mile run
Time: 6:57
Now I know that is not a stellar time by any means. I was looking for a 6:30. At the same time, I'm surprised it wasn't worse! While doing the CFSB I really need to work in some CFE time to knock down the time.
Deadlifts 3 x 3
275, 295, 315#
I wish they had bumper plates at globo gyms. Then again I still find it funny that you're not allowed to drop the weights or make excessive noise. One day they will learn. Anyways, so I felt that I was keeping good form (weight in heels, shoulders slightly ahead of the bar, hamstrings engaged, gorilla/happy back, core tight, etc...) but on the last two lifts I could tell that I rounded my back. I need to make sure to not lose that.
Next on the list for today was more deadlifts!
Deadlifts 1 x 20
205#
I think that I could do more weight but what I am having trouble with is my grip. By the 15th rep I'm holding on to the bar for dear life. I refuse to put it down! I know in time it will improve but it had better come soon because the weight is not about to get lighter!
After that was done I needed to work on a skill. I pulled one from the pages of CrossFit SoCal and did a tabata hollow rock. Eesh it was just as painful as I remember! After that was done I did a tabata superman then headed out to the box for the WOD.
15 AMRAP
20 Double unders
10 Pull-ups
10 Squats
Rounds: 12
I'm sorry to day I actually got a rip on my palm. Not really sorry but a little surprised. Since I have started using that awesome tape job I mentioned several weeks back, I have had no additional rips. This, along with cutting callous has greatly improved the non ripping. Well this was not a callous ripping. The is the middle of my hand. The only thing I can come up with is my hands have been a little dry and that certainly would not help when you're knocking out 120 pull-ups. I didn't even feel it until I was done. Hey rips are a part of CrossFit and I'm good with that.
12 August, 2011
12 August 2011
No CFSB for me today. Just straight WOD. When I first saw the WOD I thought yeah it will be a little hard but no big deal should just breeze through it. I should have known better. As you will learn when CrossFitting, the WODs that appear easier tend to not be easy at all.
Run 400m
then 5 rounds
12 deadlifts
9 hang power clean
7 front squats
5 push jerk
then run 400m
Time: 19:09
Weight 80% of max push jerk. For me I used 125#
The first run went as expected. Got to the bar and knocked out the deadlifts easily. Then came the hang power cleans. I didn't realize what I was doing wrong until Coach Lori pointed it out to me. While yes I was dipping, as I was starting my drive, I was actually pulling my arms way before my hips were fully extended and I was not shrugging. What does this all mean? This means I was muscling up all of the weight wasting precious energy on doing something I did not need to do. After she noticed, I concentrated on "the relay race" The relay race is the race you have with your body when it comes to a lift. In this case for the hang power clean, you first dip, then the first thing that goes in the drive is you are driving your legs to full extension. Then you need to open your hips fully. As soon as your hips are open you need to shrug with your shoulders and get some scarecrow arms going to get that bar up. Fast elbows to get underneath that bar! Of course all of this is done very fast.
By the time the first round was done I knew this was going to be more challenging then first thought. It was completed though! A very good WOD. Looking forward to see what tomorrow will bring!
Run 400m
then 5 rounds
12 deadlifts
9 hang power clean
7 front squats
5 push jerk
then run 400m
Time: 19:09
Weight 80% of max push jerk. For me I used 125#
The first run went as expected. Got to the bar and knocked out the deadlifts easily. Then came the hang power cleans. I didn't realize what I was doing wrong until Coach Lori pointed it out to me. While yes I was dipping, as I was starting my drive, I was actually pulling my arms way before my hips were fully extended and I was not shrugging. What does this all mean? This means I was muscling up all of the weight wasting precious energy on doing something I did not need to do. After she noticed, I concentrated on "the relay race" The relay race is the race you have with your body when it comes to a lift. In this case for the hang power clean, you first dip, then the first thing that goes in the drive is you are driving your legs to full extension. Then you need to open your hips fully. As soon as your hips are open you need to shrug with your shoulders and get some scarecrow arms going to get that bar up. Fast elbows to get underneath that bar! Of course all of this is done very fast.
By the time the first round was done I knew this was going to be more challenging then first thought. It was completed though! A very good WOD. Looking forward to see what tomorrow will bring!
11 August, 2011
11 August 2011
Today was another CFSB day for me. On deck today was the mighty back squat. Now personally I prefer a front squat anyday but that doesn't mean I don't appreciate the back squat. You have to pay attention when performing this (weight in heels, chest up, toes pointing, knees now bowing) just like you do with any other squat. To me though, you can cheat on a back squat more so then a front squat. Granted doing so will potentially hurt you and will not help your form at all.
Back Squat 3x5
225#, 230#, 230#
Could I have gone past 230? More then likely yes but doing so would have compromised my form. The reason I didn't go any higher was on the last one on the second set when coming from the bottom, I felt myself leaning forward instead of coming straight up. So the last 5 I really concentrated on making sure I was getting the form correct.
So after that little stint I headed over to the box for the WOD and what did I see? Deadlifts! Oh wait I just did that on Tuesday. Not for a metcon though!
25-15-10 rep rounds of
Deadlift 225#
Box jump 24''
Time: 5:33
I actually thought I was going to take longer. The box jump I wasn't worried about at all. It was the deadlifts. If you recall on Tuesday I did 1x20 with 205#. Yes the goal for that was to go unbroken which I did but I felt it was a good weight. Now 25 reps with 225#! I managed to get 18. Perhaps more for my 1x20 the next time it rolls around. Have to keep all these stats. How else would I measure gain!
Back Squat 3x5
225#, 230#, 230#
Could I have gone past 230? More then likely yes but doing so would have compromised my form. The reason I didn't go any higher was on the last one on the second set when coming from the bottom, I felt myself leaning forward instead of coming straight up. So the last 5 I really concentrated on making sure I was getting the form correct.
So after that little stint I headed over to the box for the WOD and what did I see? Deadlifts! Oh wait I just did that on Tuesday. Not for a metcon though!
25-15-10 rep rounds of
Deadlift 225#
Box jump 24''
Time: 5:33
I actually thought I was going to take longer. The box jump I wasn't worried about at all. It was the deadlifts. If you recall on Tuesday I did 1x20 with 205#. Yes the goal for that was to go unbroken which I did but I felt it was a good weight. Now 25 reps with 225#! I managed to get 18. Perhaps more for my 1x20 the next time it rolls around. Have to keep all these stats. How else would I measure gain!
09 August, 2011
09 August 2011
Today I remembered to look at my spreadsheet before deciding on which I was going to do for the CFSB. It helps when you actually write everything down! Today was a good WOD day if I do say so. A couple of strength workouts, metcon, gymnastics skills, and a 2 minute drill with strict pull-ups.
Deadlift 3x3
275#, 295#, 315#
Deadlift 1x20
205#
Tabata push-ups 17-10-9-8-7-7-7-7
Tabata squats 16-16-16-16-16-16-16-16
Total: 200 reps
10 min. L-sit skill
AMRAP 2 minutes of strict pull-ups
Total: 20
I barely finished the 3x3 on the last set. I was actually surprised that I was able to pull the last one. For the 1x20 I felt that I could have added 5, maybe 10 more to it. I'm not saying the 205 was easy (the goal being to get near failure between 15-20 reps), but I think I could have pushed just a little bit more. Now I know for next time. In a way I was not surprised at my reps on the push-ups but I didn't think it would drop that much from the first to the second set. I was shooting for 10 as my low rep. I was however surprised at the squats. No way did I think I was going to be able to keep 16 the entire time. Yay! In regards to the pull-ups, hell I'm happy I got more then 10 after all the stuff I did before them!
Deadlift 3x3
275#, 295#, 315#
Deadlift 1x20
205#
Tabata push-ups 17-10-9-8-7-7-7-7
Tabata squats 16-16-16-16-16-16-16-16
Total: 200 reps
10 min. L-sit skill
AMRAP 2 minutes of strict pull-ups
Total: 20
I barely finished the 3x3 on the last set. I was actually surprised that I was able to pull the last one. For the 1x20 I felt that I could have added 5, maybe 10 more to it. I'm not saying the 205 was easy (the goal being to get near failure between 15-20 reps), but I think I could have pushed just a little bit more. Now I know for next time. In a way I was not surprised at my reps on the push-ups but I didn't think it would drop that much from the first to the second set. I was shooting for 10 as my low rep. I was however surprised at the squats. No way did I think I was going to be able to keep 16 the entire time. Yay! In regards to the pull-ups, hell I'm happy I got more then 10 after all the stuff I did before them!
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