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 shoulder press. Show all posts
Showing posts with label shoulder press. Show all posts
23 January, 2013
20 January, 2012
More strength please!
17012012
So my wrist still being a little sore, I decided to continue with a deload strength day. I was getting a little antsy though truth be told. I was ready to left some heavier weights but at the same time I don't want to further injure my wrist. I decided to do Shoulder Press since that is one of my weaker lifts plus I had not done it in a while.
Should Press 3 x 5
115, 115, 115
I felt pretty good with that as well I should have! Again, really focusing on the form making sure I had a tight midsection, ribs locked down, active shoulder at the top of the press, arms locked out, making sure the bar is traveling straight i.e. get my head out of the way.
Shoulder Press 12=>15
95# 12 reps
Not too much of a problem with this either. My max is only 100# with this one so not a huge drop in weight. I typically do this one right after a 3 x 5.
20-15-10
Push Press 95#
Box Jump 30''
Time: 6:54
I banged my knee on the box (which actually explains why my knee was hurting yesterday come to think of it), but otherwise it went well. The first set of push press was unbroken. I honestly thought all of it was going to be unbroken but yeah I was wrong. 15 was 8, 5, 2 and the 10 was 5 and 5.
19012012
Well today was all about strength and frankly I wasn't passing it up. It has been almost two weeks with my wrist and I figured what the hell lets see what happens. I got to the box early with Stevie and Conan was about to to an intro for 3 and asked if I could shadow him to which he said yes. In addition, I was able to teach them the air squat which was a lot of fun! I like going through the intro with the other coaches to get a feel for how they do it. Good learning experience.
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
95, 115, 125, 135, 145 (PR)
115, 135, 145, 155, 175(f)
135, 155, 160, 160, 170 (PR)
Total weight moved: 6,165#
As you can see I got way ahead of myself with the last set of the push press. I should have gone up by 5# at the most. Had I remembered what my last time had been (serves me right for not getting it before the WOD), that's exactly what I would have done. I would have ended up with 3 PR's instead of two and with no failure.
My wrist felt fine after and when I got home I iced it down. The real question was how was it going to feel today. The answer to that is, no worse than it did prior to the workout. I still had my appointment at Recharge and he used this, what I like to call, mini jackhammer to help with blood flow and to break things up. They are the only place in Virginia that has one. Lucky me. Oh it does not feel good. But I will gladly take some pain today if it means my wrist will heal that much faster and you know what? It feels better after getting it done. Tomorrow I will be going to the IDC (Instructor Development Course) and CrossFit Impavidus that Jerry and Conan created. This is for the assistant trainers.
The IDC
will cover the various areas of instruction and how instructors can
apply them to create a positive learning experience for their students,
and helps build a strong foundation of educational knowledge for use
when planning and delivering lessons. The general information covered in
an IDC is applicable to all potential instructors/trainers/coaches,
regardless of instructional specialty."
It's going to be a great time and I am looking forward to it!
So my wrist still being a little sore, I decided to continue with a deload strength day. I was getting a little antsy though truth be told. I was ready to left some heavier weights but at the same time I don't want to further injure my wrist. I decided to do Shoulder Press since that is one of my weaker lifts plus I had not done it in a while.
Should Press 3 x 5
115, 115, 115
I felt pretty good with that as well I should have! Again, really focusing on the form making sure I had a tight midsection, ribs locked down, active shoulder at the top of the press, arms locked out, making sure the bar is traveling straight i.e. get my head out of the way.
Shoulder Press 12=>15
95# 12 reps
Not too much of a problem with this either. My max is only 100# with this one so not a huge drop in weight. I typically do this one right after a 3 x 5.
20-15-10
Push Press 95#
Box Jump 30''
Time: 6:54
I banged my knee on the box (which actually explains why my knee was hurting yesterday come to think of it), but otherwise it went well. The first set of push press was unbroken. I honestly thought all of it was going to be unbroken but yeah I was wrong. 15 was 8, 5, 2 and the 10 was 5 and 5.
19012012
Well today was all about strength and frankly I wasn't passing it up. It has been almost two weeks with my wrist and I figured what the hell lets see what happens. I got to the box early with Stevie and Conan was about to to an intro for 3 and asked if I could shadow him to which he said yes. In addition, I was able to teach them the air squat which was a lot of fun! I like going through the intro with the other coaches to get a feel for how they do it. Good learning experience.
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
95, 115, 125, 135, 145 (PR)
115, 135, 145, 155, 175(f)
135, 155, 160, 160, 170 (PR)
Total weight moved: 6,165#
As you can see I got way ahead of myself with the last set of the push press. I should have gone up by 5# at the most. Had I remembered what my last time had been (serves me right for not getting it before the WOD), that's exactly what I would have done. I would have ended up with 3 PR's instead of two and with no failure.
My wrist felt fine after and when I got home I iced it down. The real question was how was it going to feel today. The answer to that is, no worse than it did prior to the workout. I still had my appointment at Recharge and he used this, what I like to call, mini jackhammer to help with blood flow and to break things up. They are the only place in Virginia that has one. Lucky me. Oh it does not feel good. But I will gladly take some pain today if it means my wrist will heal that much faster and you know what? It feels better after getting it done. Tomorrow I will be going to the IDC (Instructor Development Course) and CrossFit Impavidus that Jerry and Conan created. This is for the assistant trainers.
"An IDC is meant to provide students with the basics
of good instruction (adult learning techniques), how to organize and
manage classes, and how to design, develop and deliver lesson plans.
The course is not meant to make you a Subject Matter Expert (SME) in
any particular field (CrossFit, Firearms, Scuba Diving, Basket Weaving,
etc.). After completing an IDC, a potential trainer/instructor/coach
should be able to put together and carry out a successful class, given
the proper time to research the topic and rehearse.
It's going to be a great time and I am looking forward to it!
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.
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
02 November 2011
New PR for me on the Shoulder Press!!! So happy I have been working hard to get more weight and I finally did it. Now lets see if I can keep it. I actually had a PR for all three lifts but it is the should press I was the happiest with.
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
SP: 120, 125, 130, 135, 140
PP: 125, 130, 140, 145, 155
PJ: 135, 140, 145, 150, 160
A good day indeed.
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
SP: 120, 125, 130, 135, 140
PP: 125, 130, 140, 145, 155
PJ: 135, 140, 145, 150, 160
A good day indeed.
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!
28 September, 2011
26 September 2011
Next to last day for CFSB. My least favorite, the shoulder press! While it may not be one of my favorite lifts, I still have to get over it and just pick up the bar. So that's what I did!
Shoulder Press 3 x 5
100, 120, 125 (4)
Shoulder Press 12 => 15
10 reps 100#
The good news is I managed to get one more 125# from last week. The bad news is I got one less for the 100# Doh! Well I know that there is measurable improvement since I started this and that is what is really all about.
This WOD I put together myself. I felt it was a nice mix overall and it kept me moving.
5 rnds for time of:
5 Ground to Overhead - 135#
10 Ring Push-Ups
5 Weighted Box Jumps (15# dumbbell in each hand)
Time: 9:28
Shoulder Press 3 x 5
100, 120, 125 (4)
Shoulder Press 12 => 15
10 reps 100#
The good news is I managed to get one more 125# from last week. The bad news is I got one less for the 100# Doh! Well I know that there is measurable improvement since I started this and that is what is really all about.
This WOD I put together myself. I felt it was a nice mix overall and it kept me moving.
5 rnds for time of:
5 Ground to Overhead - 135#
10 Ring Push-Ups
5 Weighted Box Jumps (15# dumbbell in each hand)
Time: 9:28
19 September, 2011
13 September 2011
Back in action with the shoulder press. The one lift I desperately want to increase my load with. Overall I can not complain with the progress I have made so far. I am looking forward to testing out my 1RM once the CFSB program is done. As of today (assuming nothing changes), I have 14 days left. I can't believe it has almost been 6 weeks already since I started. I will make a little chart up to show where I was and where I am now once I am done. The thing you have to remember is, even if it is not a huge gain, it is still a gain. The purpose isn't to all of a sudden add 40# to a lift. It is about gradually increasing your weight over time. In order to to that it takes.....TIME. This won't be my last cycle of CFSB but I will stop for a couple of weeks.
Shoulder Press 3 x 5
100, 120, 125 (3)
I may have psyched myself out for the last lift. On the 120# last rep, I struggled to get it over my head. At that point I was thinking hmmm can I actually do more??? Of course when I started the 125# I wasn't thinking that but I'm sure it was in the back of my head. What should have been there instead was I can lift this. I will repeat this set again next week.
Shoulder Press 12 => 15
11 100#
I couldn't believe I didn't get the last one! I have nothing to say about that because while I feel I did push, I still think I should have been able to get that.
Double Under Helen
3 rnds for time:
50 Double Unders
21 KB Swing 53#
12 Pull-Ups
Time: 8:30
The list time I did this WOD was on 20 August. I Smashed my last time by 2:45.
Later in the evening a group of us from CrossFit Impavidus headed over to Apex Gymnastics in Leesburg. This was our first, but definitely not our last trip. It was so much fun!
Shoulder Press 3 x 5
100, 120, 125 (3)
I may have psyched myself out for the last lift. On the 120# last rep, I struggled to get it over my head. At that point I was thinking hmmm can I actually do more??? Of course when I started the 125# I wasn't thinking that but I'm sure it was in the back of my head. What should have been there instead was I can lift this. I will repeat this set again next week.
Shoulder Press 12 => 15
11 100#
I couldn't believe I didn't get the last one! I have nothing to say about that because while I feel I did push, I still think I should have been able to get that.
Double Under Helen
3 rnds for time:
50 Double Unders
21 KB Swing 53#
12 Pull-Ups
Time: 8:30
The list time I did this WOD was on 20 August. I Smashed my last time by 2:45.
Later in the evening a group of us from CrossFit Impavidus headed over to Apex Gymnastics in Leesburg. This was our first, but definitely not our last trip. It was so much fun!
05 September, 2011
05 September 2011
Back on the CFSB program. My days have changed but that's ok. So long as I get it done that's all that matters. I was getting back to the Shoulder Press and I was going in determined to hit a new PR unlike with last week.
Shoulder Press 3 x 5
95, 115, 120
WOOOOO! As Rx! I pushed and pushed for that very last rep (literally turned red) but damnit I got it and couldn't be happier. I still feel that I am reaching my limit in terms of bumping it every 5# and I am still looking into the fractional plates. On one hand I want to continue to push myself to the limit each and every time. On the other, I don't want to stay stuck. So for now, I have been able to improve minus a few lifts but I will continue to monitor it.
Should Press 12 => 15 reps
95# 15 reps
Last week I could not even get the 12th rep. This week, I got to 15!
Mary
AMRAP 20 min. of
5 HSPU
10 Pistols
15 Pull-ups
Total rounds: 9 Not Rx
As much as I would like to say that I was able to do this as Rx, I can't and that would be lying. For my pistols I was not able to get all the way down for each rep. Practice practice!
Shoulder Press 3 x 5
95, 115, 120
WOOOOO! As Rx! I pushed and pushed for that very last rep (literally turned red) but damnit I got it and couldn't be happier. I still feel that I am reaching my limit in terms of bumping it every 5# and I am still looking into the fractional plates. On one hand I want to continue to push myself to the limit each and every time. On the other, I don't want to stay stuck. So for now, I have been able to improve minus a few lifts but I will continue to monitor it.
Should Press 12 => 15 reps
95# 15 reps
Last week I could not even get the 12th rep. This week, I got to 15!
Mary
AMRAP 20 min. of
5 HSPU
10 Pistols
15 Pull-ups
Total rounds: 9 Not Rx
As much as I would like to say that I was able to do this as Rx, I can't and that would be lying. For my pistols I was not able to get all the way down for each rep. Practice practice!
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.
20 August, 2011
20 August 2011
Today finished up my first full week with the CFSB program. My thoughts on it so far are it seems to be a good program. It took more out of me than I expected it to. I am making sure that I am eating clean because I know that fueling my body correctly will help in reaping the benefits. One thing I really really need to work on is getting more sleep. 5 hours of sleep is not enough for my body to recover from everything I am throwing at it. I crashed very hard on my first rest day, Wednesday, due to lack of sleep. I'm still trying to figure out how to fix it. I'll get there!
Shoulder Press 3 x 5
105, 110, 115
Shoulder press is one of my weakest lifts, next to OHS, and I am looking forward to increasing my strength on this one for sure. The first two sets went by pretty fine but the last set I really had to push hard to get the last two reps above my head.
Shoulder Press 10-7-4
85#
I initially started this one with 100#. I figured based on the 3 x 5 and my 1RM I thought that it would be challenging but something I could do. Now with this protocol, you must complete each set unbroken i.e. you pick up that bar, you don't put it down until that set is done. So I hit the first set with 100# and finished it. Was feeling it in my shoulders but not surprising. Rest one minute then off for the set of 7. I got to the third one and yeah it wasn't going above my head unless I push pressed which isn't the workout! So I dropped it to 85 and at this point even that was challenging but I did finish it. I have to remember that this is a 6 week cycle and even if the weight isn't what I thought I could do, that's fine because the whole point of this is to gain in strength. I'm confident I will have 100# down at some point during or and the very end.
Metcon was set for 20 minute Max. I chose a modified Helen.
3 rounds for time of:
50 Double Unders
21 KB swings 55#
12 Pull-Ups
Tine: 11:15
It should have been a 1.5 pood KB but globo had 55 so that had to do. I actually struggled with the double unders quite a bit. Those that know me, know I'm fairly decent at double unders and for me to string 50 is nothing. It wasn't happening at all today. I really could not catch my rhythm today. Of course that didn't stop me, it just added more time! Whew......rest day tomorrow.
Shoulder Press 3 x 5
105, 110, 115
Shoulder press is one of my weakest lifts, next to OHS, and I am looking forward to increasing my strength on this one for sure. The first two sets went by pretty fine but the last set I really had to push hard to get the last two reps above my head.
Shoulder Press 10-7-4
85#
I initially started this one with 100#. I figured based on the 3 x 5 and my 1RM I thought that it would be challenging but something I could do. Now with this protocol, you must complete each set unbroken i.e. you pick up that bar, you don't put it down until that set is done. So I hit the first set with 100# and finished it. Was feeling it in my shoulders but not surprising. Rest one minute then off for the set of 7. I got to the third one and yeah it wasn't going above my head unless I push pressed which isn't the workout! So I dropped it to 85 and at this point even that was challenging but I did finish it. I have to remember that this is a 6 week cycle and even if the weight isn't what I thought I could do, that's fine because the whole point of this is to gain in strength. I'm confident I will have 100# down at some point during or and the very end.
Metcon was set for 20 minute Max. I chose a modified Helen.
3 rounds for time of:
50 Double Unders
21 KB swings 55#
12 Pull-Ups
Tine: 11:15
It should have been a 1.5 pood KB but globo had 55 so that had to do. I actually struggled with the double unders quite a bit. Those that know me, know I'm fairly decent at double unders and for me to string 50 is nothing. It wasn't happening at all today. I really could not catch my rhythm today. Of course that didn't stop me, it just added more time! Whew......rest day tomorrow.
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!
02 May, 2011
CrossFit Total
Today at CFI we did one of my favorite WODs, CrossFit Total. This is a strength WOD with back squats, shoulder press, and deadlifts. 1 RM, 3 times to try, give it all you got!
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
Back squat, 1 rep 225 lb.
Shoulder Press, 1 rep 135 lb.
Deadlift, 1 rep 400 lb.
Total: 760 lb.
All in all it was a good day.
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