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.
13 January, 2012
11 January, 2012
Off day
You know I actually debated writing this post. Still debating truthfully! I was debating because I didn't really want to show that sometimes I have off days. In my head I'm supposed to always have that 100% drive with no wavering. There is no off for me. The truth of the matter is, I do have off days. Granted they are rare but they do happen. I simply lacked motivation today and I feel bad about it. A big part of the lack of motivation is I hurt my wrist and I can't lift right now. I just want to pick up heavy things. It is really bothering me but I know if I do, I will only make it worse. Yes I know I can still WOD and I know plenty of ways to modify (I mean come on I had a cast for 2 months). I know deep down it isn't the end of the world and I didn't just sit around and do nothing. I still mobilized and stuffed my head full of CrossFit goodness via the Journal and other sources but no WOD. I know that tomorrow I will be back at it with my head in the game but I just wanted to share that not everyday is perfect.
10 January, 2012
10 January 2012
So today to no surprise my wrist still hurts. Not as bad as yesterday but still not close to being able to use it to lift heavy things. Very depressing. So today I thought I would do a quick interval training session from CFE. There is a strength part to it but again, no lifting for me today. I'm really hoping that it feels better tomorrow. I am keeping an eye on it and if I will go to the sports doctor at Recharge to see what they think.
3 x 400m run Rest between each set should be 1:1 ratio. 2-3 time difference between splits
1. 1:10
2. 1:27
3. 1:29
As you can see, I failed on the time difference miserably from the first one. My problem? I went way the hell too fast. Now you might say well the point was to go fast. This is true. However I also needed to be able to keep the same pace for all three. Realistically, I can not keep a 1:10 for each split. So next time this rolls around, I need to focus on keeping the same pace throughout not just flat out running otherwise I will end up like this again.
3 x 400m run Rest between each set should be 1:1 ratio. 2-3 time difference between splits
1. 1:10
2. 1:27
3. 1:29
As you can see, I failed on the time difference miserably from the first one. My problem? I went way the hell too fast. Now you might say well the point was to go fast. This is true. However I also needed to be able to keep the same pace for all three. Realistically, I can not keep a 1:10 for each split. So next time this rolls around, I need to focus on keeping the same pace throughout not just flat out running otherwise I will end up like this again.
09 January 2012
I didn't forget to write yesterday! I hurt my wrist last nite and decided to take care of that. To no surprise, it still hurts so no lifting for me today. No worries though. I will be saying hello to an old friend, the pavement today and doing some type of metcon today.
Power Clean and Jerk 2-2-2-2-2
155, 165, 175, 195 (1), 205 (0)
I was pissed at myself for not getting the 2 lifts with the 195# I had it! I power cleaned it with no problem. It was the jerk that got me. I reset myself getting prepared for it, dipped, and locked my arms out, but I had the bar too forward which resulted in me dropping it. I made sure that didn't happen the second time with the 195#. Now, that 205#.......I was not able to power clean it up. I could definitely clean it but that is not what we were working on. Unfortunately for me for the second try on the 205 I started going down for a squat and didn't have my elbows high enough and slammed it on my leg which over extended my wrist hence why it hurts now. I'm hoping it isn't anything too serious but only time will tell with that one. After that I still have to finish off death by pull-ups.
Death by pull-ups: 1 pull-up on the first minute, 2 pull-ups on the second minute........
Total rounds: 9 +8
Pull-ups were not that bad. I wanted to finish that 10 but it wasn't happening.....this time.
Power Clean and Jerk 2-2-2-2-2
155, 165, 175, 195 (1), 205 (0)
I was pissed at myself for not getting the 2 lifts with the 195# I had it! I power cleaned it with no problem. It was the jerk that got me. I reset myself getting prepared for it, dipped, and locked my arms out, but I had the bar too forward which resulted in me dropping it. I made sure that didn't happen the second time with the 195#. Now, that 205#.......I was not able to power clean it up. I could definitely clean it but that is not what we were working on. Unfortunately for me for the second try on the 205 I started going down for a squat and didn't have my elbows high enough and slammed it on my leg which over extended my wrist hence why it hurts now. I'm hoping it isn't anything too serious but only time will tell with that one. After that I still have to finish off death by pull-ups.
Death by pull-ups: 1 pull-up on the first minute, 2 pull-ups on the second minute........
Total rounds: 9 +8
Pull-ups were not that bad. I wanted to finish that 10 but it wasn't happening.....this time.
09 January, 2012
Break!
As you can see I took a bit of a break from posting lately. Lots of events have happened with the one I think being the most important, I enlisted with the United States Marine Corps. Some of you knew that I was pursuing this while this may be the first time others have are hearing about it. In any event I have not left yet and I want to get back to updating my blog. I have not worked out yet today but I will be updating!
06 December, 2011
05 December: Hammer Down CrossFit
Another Monday means a new box visit for me! Went over the Hammer Down in Chantilly. When I first arrived, the CF Kids class was going on. Let me tell you it was awesome! I swear I wish I had been into fitness when I was a kid. To watch them knock out some SDHP, pull-ups (with kipping and no band for some!), and burpees is just really great. Plus to have their parents their cheering and encouraging them was really great. More parents should have their kids in the CF kids program. After that class was done, the 1730 class began the warm up. You do this part of the warm up on your own. Then we got together as a group and did some stretching/mobility as well as went over the front squat. Did a mini metcon with superman's and burpees then got started with the WOD.
Each round is 2 minutes.
Start with Front Squat or Sit-ups. Work for one minute then switch to the next exercise. Continue for 7 rounds.
Total: 78 FS/ 184 sit-ups
I was looking to hit 90 for the FS but time was wasted on my dropping the bar a few too many times. I should have pushed harder for them. Overall it was a great workout and I'm happy I was able to get another WOD in with a new box continuing to expand my community.
Start with Front Squat or Sit-ups. Work for one minute then switch to the next exercise. Continue for 7 rounds.
Total: 78 FS/ 184 sit-ups
I was looking to hit 90 for the FS but time was wasted on my dropping the bar a few too many times. I should have pushed harder for them. Overall it was a great workout and I'm happy I was able to get another WOD in with a new box continuing to expand my community.
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.
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