Greetings all! Hope everyone has gotten off to a strong start for the new year from setting to goals in the gym, to pushing to get that promotion at work. For me, I am working on getting back to where I was with my WODs. With the lack of WODs from the past several months, it has taken a toll. To my surprise, not nearly as much as I thought it was going to. No complaints on that! Some of my metcons have gone down, flexibility for sure, and a little strength. Why I could understand how some people would be upset at losing progress they have taken so long to obtain, I'm looking at it as a new starting point. I still have all of the muscle memory I just need to put it to use! Think of it this way, my starting point now, is WAY the hell better than it was back in August of 2008 when I really started. I'm still in a good place and I will pass where I was back in August 2012 before the year is out.
Shoulder Press 5x3
95, 115, 125, 125, 130 (2)
4 RFT:
15 Push Press 75#
200m run
Time: 7:41
Showing posts with label run. Show all posts
Showing posts with label run. Show all posts
23 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.
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.
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.
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.
06 December, 2011
Recap: Wed, Fri, Sat, Sun
30 November
Shoulder Press 3-3-3-3-3
100, 120, 125
I was not thrilled with this. By now I should be able to complete the 5 reps of 125#. Granted I know that Shoulder Press is usually pretty slow in the progression department so I'm not expecting some huge gains but I have been trying this one for what seems like a while now. I need to re-evaluate and make sure I am doing everything properly i.e. record myself.
Shoulder Press 12 =>15
100# at 12 reps
This was my first time completing this workout at 100# for 12 reps. I was happy that I at least have progressed on this one.
AMRAP in 15 min. of
7 Sit-Ups
7 Pull-Ups
7 Double Unders
Total: 17 + 2 double unders
I was shooting for 18 on this one but my arms were getting worse on the pull-ups as each round came. There were a few times where I got tripped up on the rope as well which did not help with the time. Didn't have any issues with the sit-ups.
02 December
15 Reps of each:
Shoulder Press, Push Press, Push Jerk. After each lift, do 10 ring dips and 10 sit-ups then rest 1-2 minutes.
SP: 95#
PP: 115#
PJ: 135#
03 December
Tabata Style 3 minutes work/ 1 minute rest for each station. Team with the most points wins that specific station.
Split into teams and start at a station. Work for 3 minutes at the station. Then at the 1 minute rest, add your points (see points below) and then move to the next station. Points are the total for each individual then added together for the team.
100 m Run 1 point for each 100m
29 m Tire Flip 1 point for each 29m
Kettlebell Swing Points .5(<35#), 1(53#), 2(72#)
Wall Ball Points .5(air squat), 1(<14#), 2(14/20#)
52 m Overhead Walking Lunge Points .5(<10#), 1(25#), 2(45#) for each 52m
I did 7 runs, 3 tire flips, 100 KB swing at 53#, 50 Wall Ball at 20#, 1 lunge @ 45#
04 December
Overhead Squat 5-5-5-5-5
115, 130, 140,150, 160 (4)
I'm not going to lie. I honestly did not feel like working out that day. I'm not sure why. It has actually been quite sometime since I have felt like that. I didn't feel extra motivated. As you can see I still went and I have no regrets about going. I mean honestly who could have regrets about getting stronger.
Shoulder Press 3-3-3-3-3
100, 120, 125
I was not thrilled with this. By now I should be able to complete the 5 reps of 125#. Granted I know that Shoulder Press is usually pretty slow in the progression department so I'm not expecting some huge gains but I have been trying this one for what seems like a while now. I need to re-evaluate and make sure I am doing everything properly i.e. record myself.
Shoulder Press 12 =>15
100# at 12 reps
This was my first time completing this workout at 100# for 12 reps. I was happy that I at least have progressed on this one.
AMRAP in 15 min. of
7 Sit-Ups
7 Pull-Ups
7 Double Unders
Total: 17 + 2 double unders
I was shooting for 18 on this one but my arms were getting worse on the pull-ups as each round came. There were a few times where I got tripped up on the rope as well which did not help with the time. Didn't have any issues with the sit-ups.
02 December
15 Reps of each:
Shoulder Press, Push Press, Push Jerk. After each lift, do 10 ring dips and 10 sit-ups then rest 1-2 minutes.
SP: 95#
PP: 115#
PJ: 135#
03 December
Tabata Style 3 minutes work/ 1 minute rest for each station. Team with the most points wins that specific station.
Split into teams and start at a station. Work for 3 minutes at the station. Then at the 1 minute rest, add your points (see points below) and then move to the next station. Points are the total for each individual then added together for the team.
100 m Run 1 point for each 100m
29 m Tire Flip 1 point for each 29m
Kettlebell Swing Points .5(<35#), 1(53#), 2(72#)
Wall Ball Points .5(air squat), 1(<14#), 2(14/20#)
52 m Overhead Walking Lunge Points .5(<10#), 1(25#), 2(45#) for each 52m
I did 7 runs, 3 tire flips, 100 KB swing at 53#, 50 Wall Ball at 20#, 1 lunge @ 45#
04 December
Overhead Squat 5-5-5-5-5
115, 130, 140,150, 160 (4)
I'm not going to lie. I honestly did not feel like working out that day. I'm not sure why. It has actually been quite sometime since I have felt like that. I didn't feel extra motivated. As you can see I still went and I have no regrets about going. I mean honestly who could have regrets about getting stronger.
29 November, 2011
28 November 2011: CrossFit Annandale
In continuing with my efforts to visit a new CrossFit box each Monday for the rest of the year, I had the opportunity to come play at CrossFit Annandale's box. The owner, Coach Jeremy was there to lead the class and Head Coach Courtney was part of the class! I always like it when coaches are in the class. I met both of them at the Nearly Naked Mile run. I just love how the community of CrossFit is. Everyone I have met has been nice and are very willing to have others come to their box.
We started out with a strength skill with Thrusters.
Rack Thruster 5,3,1,1,1
115, 135, 165, 195, 205 (F)
If I had not had that slight hesitation with I was trying to get the 205#, I would have had it. I did have it over my head but was not able to lock out. I'm determined to get it now.
I bet you can guess what was in the WOD. Thrusters!
10 min. AMRAP of
200m run
5 Thrusters (60%) 1RM I did 120#
3 wall climbs
Total: 4 +5 Thrusters
I had a whole lot of fun as always. And yes I got a shirt. Like that should even be a surprise!
We started out with a strength skill with Thrusters.
Rack Thruster 5,3,1,1,1
115, 135, 165, 195, 205 (F)
If I had not had that slight hesitation with I was trying to get the 205#, I would have had it. I did have it over my head but was not able to lock out. I'm determined to get it now.
I bet you can guess what was in the WOD. Thrusters!
10 min. AMRAP of
200m run
5 Thrusters (60%) 1RM I did 120#
3 wall climbs
Total: 4 +5 Thrusters
I had a whole lot of fun as always. And yes I got a shirt. Like that should even be a surprise!
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
Recap: Fri, Sat, Tue
So this weekend I went up to MEPS and needless to say my mind was elsewhere. That doesn't mean I didn't workout! That just means I didn't write about it.
Friday 18 November
Shoulder Press 5-5-5-5-5
100, 115, 120, 125, 130 (3)
I feel that my shoulders are slowly but steadily getting stronger which is great.
then
AMRAP Burpees in 2 minutes
Total: 51
Saturday 19 November
5k run (Freeze your Gizzard)
then
CrossFit Baseball 15 minutes
Station were 1 forward roll, run to the box jump (10), lunge to the bay door, 10 KTE, high knees to burpees (10), backwards run back to forward roll.
Tuesday 22 November
Double Under Helen
3 rounds for time of
50 Double Unders
21 KB swing (1.5 pood)
12 pull-ups
Time: 7:58 (32 seconds faster from the last time in September!)
Friday 18 November
Shoulder Press 5-5-5-5-5
100, 115, 120, 125, 130 (3)
I feel that my shoulders are slowly but steadily getting stronger which is great.
then
AMRAP Burpees in 2 minutes
Total: 51
Saturday 19 November
5k run (Freeze your Gizzard)
then
CrossFit Baseball 15 minutes
Station were 1 forward roll, run to the box jump (10), lunge to the bay door, 10 KTE, high knees to burpees (10), backwards run back to forward roll.
Tuesday 22 November
Double Under Helen
3 rounds for time of
50 Double Unders
21 KB swing (1.5 pood)
12 pull-ups
Time: 7:58 (32 seconds faster from the last time in September!)
08 November, 2011
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!?
18 October, 2011
18 October 2011
My schedule dictated that I needed to get to the 0600 class this morning. Regardless of which class I go to, the important part is that I go. I don't work my working out into my schedule. My schedule is worked around my WORKOUT. That is the most important thing to me above all and like I have said before I will sacrifice what I must in order to do so. Is sacrificing always fun? No but it's one of those things where if you want something, you'll do what it takes to get it.
Death by 10 meters
Every minute on the minute complete the following:
10m Run - 10 Meter Line
Increase one 10m run every minute.
Rounds: 15 + 14
I really wanted to finish that 16th round but obviously I didn't want it enough otherwise I would have. Need to work on that quick turn to start the next 10m to finish faster.
Tabata kettlebell Snatch
Rep: 5
For each of my 8 sets I did 5 reps at 1.5 pood. This was with alternating arms. I wanted to focus on getting the proper form more so than a high number plus I really wanted to push myself. Sure I could have used the 1 pood but that really wouldn't have pushed me nearly as much. I don't want to stay in my comfort zone and neither should you. Push past your boundaries. You are capable of more then you think. So the next time this pops round, I want and will get at least 6 per round.
Death by 10 meters
Every minute on the minute complete the following:
10m Run - 10 Meter Line
Increase one 10m run every minute.
Rounds: 15 + 14
I really wanted to finish that 16th round but obviously I didn't want it enough otherwise I would have. Need to work on that quick turn to start the next 10m to finish faster.
Tabata kettlebell Snatch
Rep: 5
For each of my 8 sets I did 5 reps at 1.5 pood. This was with alternating arms. I wanted to focus on getting the proper form more so than a high number plus I really wanted to push myself. Sure I could have used the 1 pood but that really wouldn't have pushed me nearly as much. I don't want to stay in my comfort zone and neither should you. Push past your boundaries. You are capable of more then you think. So the next time this pops round, I want and will get at least 6 per round.
15 October, 2011
14 October 2011
So I decided to get in on the 0500 class. A nice way of shocking my body and it did thank me for it. I was greeted with running and tabata bottom to bottom squats!
With a continuing running clock
800m run
Tabata bottom to bottom squats
800m run
Time/reps: 11:08/14
The highest I got was 18. I was shooting for 15 as my lowest but I missed it by 2 rounds. After that last round when the coach yelled go, I went to go run. Yeah my legs were like why are you doing this to me!? To which I to tell them to shut it and move. They listened.
With a continuing running clock
800m run
Tabata bottom to bottom squats
800m run
Time/reps: 11:08/14
The highest I got was 18. I was shooting for 15 as my lowest but I missed it by 2 rounds. After that last round when the coach yelled go, I went to go run. Yeah my legs were like why are you doing this to me!? To which I to tell them to shut it and move. They listened.
11 October, 2011
10 October 2011
I don't know why people dislike running. I think it is a perfect way to put your headphones on, get outside and just go. Nothing to really think about. Granted I'm talking about like a 5k as opposed to 400 m but still.
21 Thrusters 95#
400 run
18 Thrusters 95#
400m run
15 Thrusters 95#
400m run
Time: 9:26
I was able to get through the first set of thrusters unbroken. The second set I did 9, 5, 4 and the last set was 3x5. By that last run I was sucking in air like it was going out of style. Not surprising. I thought this was a good combination of exercises and I had fun!
21 Thrusters 95#
400 run
18 Thrusters 95#
400m run
15 Thrusters 95#
400m run
Time: 9:26
I was able to get through the first set of thrusters unbroken. The second set I did 9, 5, 4 and the last set was 3x5. By that last run I was sucking in air like it was going out of style. Not surprising. I thought this was a good combination of exercises and I had fun!
29 August, 2011
29 August 2011 CFSB Week 3 Day 1
Almost at the halfway mark with the CFSB program. So far I am pleased with the progress. It has been gradual but steady. I think I am going to pick up from fractional plates though. While there is nothing wrong with adding 5# each time to each lift, I feel at some point that is going to be too much and as a result I will fail the lift. Not that I have an issue with failing a lift, but I want to do my best to have continued progress each week even if it is only by 1kg I will take it. I ordered some weightlifting shoes. They should be here on Thursday. Just in time for Friday which is Front Squats! It makes since that the first lift I will use them with is also my favorite lift. I can't wait. I'm really looking forward to seeing how they help me with a solid foundation. Anyways, on to the workout and WOD.
Back Squat 3 x 3
255, 270, 280
Notice that my last lift is 280# just like last week. I was really debating on this one. On one hand I wanted to bump it up to 285# for the reason I said above, continued progress. However, I did not do the lift correctly last week. I only did 1 rep not the 5 I was supposed to do. Even though I honestly thought I was doing it correctly, I still failed. After thinking it over I felt it was best to hit the 280# again and this time get Rx. While I did get it done, wow. Not going to lie, that was a bit heavy with 3 reps. I can see for next week I'm REALLY going to have to focus if I want that 285#. Perhaps I will have new plates by then and it will only be an extra 2.2 pounds (1kg). We shall see.
Continued with some skill work with headstands and handstands. My headstand has greatly improved since the beginning of this program. I figured why not try some handstands. I did my best to not hit the wall with my feet but it is still a work in progress.
When I saw the WOD for today I already knew it was going to be a tough one. My cap was 15 minutes and my goal was 3 rounds. Anything after that was gravy.
5 rounds for time of:
12 Front Squats 135#
12 Pull-ups
12 Burpees
400m run
Total: 3 rnds + 7 FS
I was happy with the results. Once I'm done with the CFSB I want to do this WOD again. I felt it had a really good mix and really made you work to get each round done.
Back Squat 3 x 3
255, 270, 280
Notice that my last lift is 280# just like last week. I was really debating on this one. On one hand I wanted to bump it up to 285# for the reason I said above, continued progress. However, I did not do the lift correctly last week. I only did 1 rep not the 5 I was supposed to do. Even though I honestly thought I was doing it correctly, I still failed. After thinking it over I felt it was best to hit the 280# again and this time get Rx. While I did get it done, wow. Not going to lie, that was a bit heavy with 3 reps. I can see for next week I'm REALLY going to have to focus if I want that 285#. Perhaps I will have new plates by then and it will only be an extra 2.2 pounds (1kg). We shall see.
Continued with some skill work with headstands and handstands. My headstand has greatly improved since the beginning of this program. I figured why not try some handstands. I did my best to not hit the wall with my feet but it is still a work in progress.
When I saw the WOD for today I already knew it was going to be a tough one. My cap was 15 minutes and my goal was 3 rounds. Anything after that was gravy.
5 rounds for time of:
12 Front Squats 135#
12 Pull-ups
12 Burpees
400m run
Total: 3 rnds + 7 FS
I was happy with the results. Once I'm done with the CFSB I want to do this WOD again. I felt it had a really good mix and really made you work to get each round done.
27 August, 2011
27 August 2011
As I mentioned today I was going to do shoulder press for my strength workout. My shoulders do feel better from yesterday but I knew it was going to be a challenge. To add to the challenge, I mixed things up by doing a WOD first before the strength workout. Without further ado.....
15 min. AMRAP
100m run
10 wall ball 20#
10 hand release push-ups
Total: 9 + 100m run
Most of us were in agreement that the most challenging thing was the push-ups. The first rounds of them were fine but as you go along your arms want to give out.
Shoulder Press 3 x 5
95, 115, 120 (3)
I had planned on doing 5 x 3 but I forgot! It's all good. Sadly as I expected I did not get the 5 reps on the last round. While yes the weight was increased from the week, I still didn't do it as Rx.
Shoulder Press 12=>15
95# (11)
By one! I missed by one. I was not happy and I ended up trying again after a couple minutes. We won't discuss the second attempt.
15 min. AMRAP
100m run
10 wall ball 20#
10 hand release push-ups
Total: 9 + 100m run
Most of us were in agreement that the most challenging thing was the push-ups. The first rounds of them were fine but as you go along your arms want to give out.
Shoulder Press 3 x 5
95, 115, 120 (3)
I had planned on doing 5 x 3 but I forgot! It's all good. Sadly as I expected I did not get the 5 reps on the last round. While yes the weight was increased from the week, I still didn't do it as Rx.
Shoulder Press 12=>15
95# (11)
By one! I missed by one. I was not happy and I ended up trying again after a couple minutes. We won't discuss the second attempt.
18 August, 2011
18 August 2011
Today was strictly a metcon for me. Unfortunately I have a rip on my left palm from Tuesday and was hoping for something with not a whole lot of bar action but we did. Oh well. It's part of CrossFit. It will heal soon enough! At least I cut my callous off today!
20 min AMRAP of
100m run
20 box jumps 24''
10 KtE
Total 7 + 2 KtE
I actually thought that KtE were going to be the thing that killed me but I was wrong. It was the box jumps that gave me a good whooping. The KtE however did open up my palm a little more. Tomorrow is shoulder press for strength!
20 min AMRAP of
100m run
20 box jumps 24''
10 KtE
Total 7 + 2 KtE
I actually thought that KtE were going to be the thing that killed me but I was wrong. It was the box jumps that gave me a good whooping. The KtE however did open up my palm a little more. Tomorrow is shoulder press for strength!
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!
08 August, 2011
08 August 2011
Yeah so when you are keeping a spreadsheet of strength lifts to prepare for CFSB, it really pays to write down said lifts that you have done. Unfortunately I did not! I ended up doing the same strength lift I did on 2o July despite the fact it is in beyond the whiteboard and even on this blog. Ah well!
Shoulder Press 5x3
105-115-120-125-130 (1)
Sadly even though it has been three weeks since the first time, I lifted the EXACT same thing and failed and the same weight. Trying not to think about it too much as I haven't started the program yet. Once I was done with that I worked on some gymnastics skills. Today I worked on headstands. I really want to get a handstand without the wall but the first step to getting that is to get the headstand. I'm also getting ready to start recording some of the skills/practice I do in order to 1) Critique myself. I want to be able to not only feel what I am doing wrong but see it. 2) Get critiqued by others. Just another tool to help me become better.
So what was the WOD today and Impavidus? I'm glad you asked!
800m run then
7 rounds of the couplet:
10 Wall Balls
10 Ring Dips
800m run
Time: 17:19
I'm telling you kipping ring dips is great! I would like to say I was able to do them all strict but I didn't. Kipping still counts!
Shoulder Press 5x3
105-115-120-125-130 (1)
Sadly even though it has been three weeks since the first time, I lifted the EXACT same thing and failed and the same weight. Trying not to think about it too much as I haven't started the program yet. Once I was done with that I worked on some gymnastics skills. Today I worked on headstands. I really want to get a handstand without the wall but the first step to getting that is to get the headstand. I'm also getting ready to start recording some of the skills/practice I do in order to 1) Critique myself. I want to be able to not only feel what I am doing wrong but see it. 2) Get critiqued by others. Just another tool to help me become better.
So what was the WOD today and Impavidus? I'm glad you asked!
800m run then
7 rounds of the couplet:
10 Wall Balls
10 Ring Dips
800m run
Time: 17:19
I'm telling you kipping ring dips is great! I would like to say I was able to do them all strict but I didn't. Kipping still counts!
06 August, 2011
06 August 2011
Today at the box we had a team WOD. One of my friends came by to try out CrossFit for the first time! Very happy that someone wanted to come and try it. Do you know how hard it is to get people to come in and try?
2 person team WOD.
1 person on the team is running with 25/15 lb. plate overhead while the other starts with pull-ups. When the runner returns, they begin pull-ups while the other runs. One member is always running while the other is working the exercises down the line until both members complete everything. Count your total reps.
* If plate is dropped, each team member does 20 burpees.
Total reps: 154
My friend said that he did enjoy it and that he will be checking out CF boxes around his area but will probably come by and play with us still. Yay! He will be drinking the kool-aid in no time.
I found this new forum that popped up Bacon and burpees you should check out.
2 person team WOD.
1 person on the team is running with 25/15 lb. plate overhead while the other starts with pull-ups. When the runner returns, they begin pull-ups while the other runs. One member is always running while the other is working the exercises down the line until both members complete everything. Count your total reps.
* If plate is dropped, each team member does 20 burpees.
Total reps: 154
My friend said that he did enjoy it and that he will be checking out CF boxes around his area but will probably come by and play with us still. Yay! He will be drinking the kool-aid in no time.
I found this new forum that popped up Bacon and burpees you should check out.
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