FILTHY 50- complete the following for time- 45 minute cutoff
BOX JUMPS 20"
JUMPING PULLUPS
KB SWINGS 12kg
WALKING LUNGES
KNEES TO ELBOWS
PUSH PRESS 35#
BACK EXTENSIONS
WALLBALL 16#
BURPEES
DOUBLE UNDERS
052909- 43.24 was my time with only 2 modifications- knee ups for K2E and 16" box for the box jumps.
I am happy to have finished before the cutoff, it was tough though. The knees to elbows I judt need to work on and drop some pounds. The box jumps are another story...we'll have to wait and see. I was pretty whiney before this one started today too.
Friday, May 29, 2009
Thursday, May 28, 2009
SOME GOOD, BAD & UGLY...or SUPER UGLY
CHALLENGE STATIONS-
3 rounds max reps...1 minute per station, continuous clock, 1 minute rest between rounds
KB SWINGS 16kg
BURPEES
GOBLET SQUATS 25#
PULLUPS
SPLIT JUMPS
SANDBAG CLEANS 50#
052209- 215 (MODS- blu/mini combo pullups, lunges)
6 reps less than last time, but I made my pullups harder, and I had a KB mishap that cost me about 30 seconds, which is quite a few swings. I would've had more reps if I hadn't had that mishap even with the harder pullups. I may always have to write this up in blue because of the split jumps, as due to my bum leg, struggle just to do unweighted lunges. I guess I'll just have to deal and be extra happy if I ever am able to do them.
Saturday and Sunday I was at the Rippetoe barbell certification. We learned how to improve our form and teach for the low bar back squat, press, bench press, closed stance deadlift and power cleans.
I learned a new grip for my press and bench press that made them easier on my wrist, had my down position on the bench adjusted and found a better foot position, my grip and my stance (I had a too narrow stance) were the only corrections to my form on the press, although he showed us a different way to get our heads out of the way too. The squat my only problem as always was depth, I was the only one that didn't get their depth problem fixed. I will still have to work on it, but have a slightly different stance and way to do that. I was also told that due to "thigh girth" many people, may actually miss when I do finally break parallel as that girth can make it harder to see.
On closed stance deadlift, I was told that the shorter length of my arms in proportion to my legs, will make getting into the stance correctly a bit of a struggle, although if I used a mixed grip for some reason I can get it easier...even when it's a light weight that I could easily lift with a double overhand grip. He did also state that one should use the double overhand grip to work on grip strength and only swith to the mixed grip when necessary, and should always alternate which hand is over hand to prevent shoulder problems.
My cleans...until I got very fatigued were good. When I got fatigued I had trouble getting the bar up and pulled too soon with my arms, but the last few were the only ones I was having these problems with.
In my defense cleans were the last lift on Sunday, I got up on Saturday at 6am and got 2 hours of sleep that night before being called in to work for a shooting, working 7 hours, missing the first 2 hours of Sunday's session, coming in straight from work and going on through....I also had only eaten dinner the previous evening and lunch on Sunday. Overall I'd rate this high on what I learned as we were taught the science/biomechanics of the forms being taught/preformed the way we did.
I took Monday and Tuesday off as I was still exhausted.
PRESS (3x1), PUSH PRESS (3x3), PUSH JERK (3x5) for weight
052709- P= 90, 95 (failed), 92 (failed)
PP= 100, 115x2, 115x2
PJ= 105, 100, 95
All my weights were pathetic....this was the day I was embracing SUCKINESS! I have done more weight on all of these lifts on multiple occassions. Usually when we do this one we get to choose between a plain jane puch jerk and a split jerk also, which I prefer the split jerk as for some reason I have problems with my left foot on a straight PJ. Let's just say I was still a tired, definitely sore in the shoulders and well...just flat out sucking.
KB HELL- TABATA STYLE KBs, 20 seconds on 10 seconds off, 8 rounds per exercise, 1 minute rest between exercise...for MAX REPS
FRONT SQUATS
CLEAN & JERK
BENTOVER ROWS
ALTERNATING FLOOR PRESS
16kg all exercises- 1KB in each hand
052809- 154
This is the first time we've done this workout for max reps...in the past the score has always been recorded as the lowest reps for each exercise. Also, there used to be 2 handed KB swings (one bell) on the end, but this was removed this time. That was a big rep getter. I think I like max reps better. Today the bentover rows were done with both arms in motion up and down at the same time. In the past we have done this with alternating hands with the rest position at the top and once with rest position at the bottom. I think I like alternating better and prefer the rest position at the bottom. I lost reps on this exercise this time. The floor press is the hardest for me followed by the cleans. The cleans are more time consuming though besides the toughness, so the reps are usually fairly low. The alternating floor press uses the up position as the "rest" position for the hand not working on that rep...
TOMORROW IS THE FILTHY 50...I'm already feeling beatup....but I guess I'll just have to say something like "game on" or "bring it on"
3 rounds max reps...1 minute per station, continuous clock, 1 minute rest between rounds
KB SWINGS 16kg
BURPEES
GOBLET SQUATS 25#
PULLUPS
SPLIT JUMPS
SANDBAG CLEANS 50#
052209- 215 (MODS- blu/mini combo pullups, lunges)
6 reps less than last time, but I made my pullups harder, and I had a KB mishap that cost me about 30 seconds, which is quite a few swings. I would've had more reps if I hadn't had that mishap even with the harder pullups. I may always have to write this up in blue because of the split jumps, as due to my bum leg, struggle just to do unweighted lunges. I guess I'll just have to deal and be extra happy if I ever am able to do them.
Saturday and Sunday I was at the Rippetoe barbell certification. We learned how to improve our form and teach for the low bar back squat, press, bench press, closed stance deadlift and power cleans.
I learned a new grip for my press and bench press that made them easier on my wrist, had my down position on the bench adjusted and found a better foot position, my grip and my stance (I had a too narrow stance) were the only corrections to my form on the press, although he showed us a different way to get our heads out of the way too. The squat my only problem as always was depth, I was the only one that didn't get their depth problem fixed. I will still have to work on it, but have a slightly different stance and way to do that. I was also told that due to "thigh girth" many people, may actually miss when I do finally break parallel as that girth can make it harder to see.
On closed stance deadlift, I was told that the shorter length of my arms in proportion to my legs, will make getting into the stance correctly a bit of a struggle, although if I used a mixed grip for some reason I can get it easier...even when it's a light weight that I could easily lift with a double overhand grip. He did also state that one should use the double overhand grip to work on grip strength and only swith to the mixed grip when necessary, and should always alternate which hand is over hand to prevent shoulder problems.
My cleans...until I got very fatigued were good. When I got fatigued I had trouble getting the bar up and pulled too soon with my arms, but the last few were the only ones I was having these problems with.
In my defense cleans were the last lift on Sunday, I got up on Saturday at 6am and got 2 hours of sleep that night before being called in to work for a shooting, working 7 hours, missing the first 2 hours of Sunday's session, coming in straight from work and going on through....I also had only eaten dinner the previous evening and lunch on Sunday. Overall I'd rate this high on what I learned as we were taught the science/biomechanics of the forms being taught/preformed the way we did.
I took Monday and Tuesday off as I was still exhausted.
PRESS (3x1), PUSH PRESS (3x3), PUSH JERK (3x5) for weight
052709- P= 90, 95 (failed), 92 (failed)
PP= 100, 115x2, 115x2
PJ= 105, 100, 95
All my weights were pathetic....this was the day I was embracing SUCKINESS! I have done more weight on all of these lifts on multiple occassions. Usually when we do this one we get to choose between a plain jane puch jerk and a split jerk also, which I prefer the split jerk as for some reason I have problems with my left foot on a straight PJ. Let's just say I was still a tired, definitely sore in the shoulders and well...just flat out sucking.
KB HELL- TABATA STYLE KBs, 20 seconds on 10 seconds off, 8 rounds per exercise, 1 minute rest between exercise...for MAX REPS
FRONT SQUATS
CLEAN & JERK
BENTOVER ROWS
ALTERNATING FLOOR PRESS
16kg all exercises- 1KB in each hand
052809- 154
This is the first time we've done this workout for max reps...in the past the score has always been recorded as the lowest reps for each exercise. Also, there used to be 2 handed KB swings (one bell) on the end, but this was removed this time. That was a big rep getter. I think I like max reps better. Today the bentover rows were done with both arms in motion up and down at the same time. In the past we have done this with alternating hands with the rest position at the top and once with rest position at the bottom. I think I like alternating better and prefer the rest position at the bottom. I lost reps on this exercise this time. The floor press is the hardest for me followed by the cleans. The cleans are more time consuming though besides the toughness, so the reps are usually fairly low. The alternating floor press uses the up position as the "rest" position for the hand not working on that rep...
TOMORROW IS THE FILTHY 50...I'm already feeling beatup....but I guess I'll just have to say something like "game on" or "bring it on"
Wednesday, May 20, 2009
FUNCTIONAL FOCUS- DEADLIFT
We worked on deadlift form. I spent the whole time working on the closed form as I typically do the sumo stance and would like to be able to do either stance well. I went to 185#, probably could've went higher and kept good form. I continue to work on it.
TGUs and FRONT SQUATS (3x1 for each exercise)
052009- TGU- 45#barbell, 35#bb, 35/3bb
FS- 155#, 170#, 180#
New PR on the front squats can't remember if it's a 5# or 10# PR.
The TGUs were a bit difficult. This is the first time I've done them actually since taking time off for my shoulder. The 45# set actually felt a little heavy even though I have done more weight. I could feel a bit of stretching or pulling through my shoulder, so for the next 2 sets I went down to 35#. Better to start a little lighter and re-gain that bit of strength needed to do these again at heavier weights.
We worked on deadlift form. I spent the whole time working on the closed form as I typically do the sumo stance and would like to be able to do either stance well. I went to 185#, probably could've went higher and kept good form. I continue to work on it.
TGUs and FRONT SQUATS (3x1 for each exercise)
052009- TGU- 45#barbell, 35#bb, 35/3bb
FS- 155#, 170#, 180#
New PR on the front squats can't remember if it's a 5# or 10# PR.
The TGUs were a bit difficult. This is the first time I've done them actually since taking time off for my shoulder. The 45# set actually felt a little heavy even though I have done more weight. I could feel a bit of stretching or pulling through my shoulder, so for the next 2 sets I went down to 35#. Better to start a little lighter and re-gain that bit of strength needed to do these again at heavier weights.
Monday, May 18, 2009
WOO HOO DOUBLE UNDERS!!
ANNIE 50, 40, 30, 20, 10- DOUBLE UNDERS & SITUPS- for time
051609- 22.28 did this with DU attempts and finally at somewhere between rep 145-147 I finally got double unders!!!WOO HOO!!! I did 11 for my ten round I was so excited, then after the 10 situps, I did some more DUs. Hopefully when I try them again say maybe tomorrow, I'll still be able to do them.
HEAVY FRAN- 15, 12, 9- THRUSTERS 95#, WEIGHTED PULLUPS 20#- for time
051809- 15.58 95# and green banded dead hang pullups
I am not a fan of Fran, that's for sure, but I actually think I like HEAVY FRAN better than the regular version. Not enough racks were there so I had to pull the weight from the floor for the thrusters, but that was better than the thrusters.
My biggest problem with thrusters is that they make my wrists hurt, even wearing the wraps, although the wraps do lessen that effect a little bit. They also for some reason make my arch of my feet hurt and the bands on the pullups amplify that.
051609- 22.28 did this with DU attempts and finally at somewhere between rep 145-147 I finally got double unders!!!WOO HOO!!! I did 11 for my ten round I was so excited, then after the 10 situps, I did some more DUs. Hopefully when I try them again say maybe tomorrow, I'll still be able to do them.
HEAVY FRAN- 15, 12, 9- THRUSTERS 95#, WEIGHTED PULLUPS 20#- for time
051809- 15.58 95# and green banded dead hang pullups
I am not a fan of Fran, that's for sure, but I actually think I like HEAVY FRAN better than the regular version. Not enough racks were there so I had to pull the weight from the floor for the thrusters, but that was better than the thrusters.
My biggest problem with thrusters is that they make my wrists hurt, even wearing the wraps, although the wraps do lessen that effect a little bit. They also for some reason make my arch of my feet hurt and the bands on the pullups amplify that.
Friday, May 15, 2009
8 x 200m running- for time
051309- 112-111-116-120-120-121-123-121
Well, let's just say me and running haven't been doing so well lately. For some reason the leg keeps getting shooting pain knee to ankle, although I think the pain originates somewhere near fracture sight and shoots both directions....only when my right foot/leg impacts on its step. O/well maybe eventually it will go away again. Last time we did this my slowest time was 120 I think, but 7 or the 8 rounds were in the teens. Still slower than almost everyone, but better than most of the times being in the 120's. UGGHHH!!!
SINGLE HAND KB CLEAN & JERK (20kg)- max reps in 10 minutes, you can switch hands as necessary, and can set the weight down.
051509- 44 as Rx'd
Not a huge number, but I can live with it. If I could jerk the weight as fast/easily with the left arm as I can with the right, my reps would've been higher. But I can handle 44 for a beginning number as this is the first time we've done this workout.
051309- 112-111-116-120-120-121-123-121
Well, let's just say me and running haven't been doing so well lately. For some reason the leg keeps getting shooting pain knee to ankle, although I think the pain originates somewhere near fracture sight and shoots both directions....only when my right foot/leg impacts on its step. O/well maybe eventually it will go away again. Last time we did this my slowest time was 120 I think, but 7 or the 8 rounds were in the teens. Still slower than almost everyone, but better than most of the times being in the 120's. UGGHHH!!!
SINGLE HAND KB CLEAN & JERK (20kg)- max reps in 10 minutes, you can switch hands as necessary, and can set the weight down.
051509- 44 as Rx'd
Not a huge number, but I can live with it. If I could jerk the weight as fast/easily with the left arm as I can with the right, my reps would've been higher. But I can handle 44 for a beginning number as this is the first time we've done this workout.
Tuesday, May 12, 2009
DAY 2 LEVEL I CERT
Started out with a Q&A session followed by a lecture on Deadlifts, SDLDPs and Medicine Ball Cleans. Then it was off for movement....
It was raining which I was OK with, that put us all in the gym instead most of us outside like Saturday. We worked on closed stance DL, which is awkward for me since I prefer the Sumo position for a straight DL. From there we worked on the SDLHPs. We spent alot of time in the bottom of the DL. Then we worked on Med Ball Cleans. I don't mind cleans, but I don't particularly like them with medicine balls. For me it totally ruins the move.
So, once we finished then we met as the large group did the push jerk progression with PV, then the medicine ball clean progression. From there the entire group had to complete 20 MB clean and jerks on command. We told when to start, had to catch below parallel in the squat clean, stay at the bottom till given the stand command, then wait till told to adjust the feet and do the push jerk to the catch and stay in the 1/4 squat till given the command to finish, then stay at lock out until told to reset. Anytime someone stopped, went without command or messed up the form, the rep didn't count. Luckily we still only did 23 total...listening to some of the instructors, that's pretty good.
We went back for a short lecture and then were told that we had to complete the WOD before we could go to lunch. For the WOD had everyone pair up and and coach and count for their partner. The actual WOD was 7 reps wallball...everyone male/female, tall/short to the 10 foot line, followed by 7 reps of burpees. As many rounds as possible in 10 minutes. If the ball did not CLEAR the line, that rep did not count, if your chest did not fully touch the floor on the burpee, or the form on the push up was bad, that rep did not count. I got 6 rounds...burpees on my knees. The WB was not a problem, the burpees sucked. The female with the most reps had 8 rounds and maybe a couple extra reps. The male with the most had 18 or 19 rounds.
After lunch we had another lecture. The movements for the afternoon had us in larger groups and we worked on progressions for snatch, muscle ups kipping pullups and rowing...we had to get our 500m "sprint" for the row...my time was 2.01 minutes. Not bad since I hadn't used one of these rowers before. The others in my group were somewhere between 1.30 and 2.00 minutes. Then we had another lecture to end the day. We got a T-shirt for this summer's XFIT games and a 25% off coupon for the XFIT store.
So into MONDAY for our regular WOD...my quads were toast, and we did:
THE OLY LIFT TOTAL
3 single rep attempts for max weight on:
SNATCH
CLEAN & JERK
I wasn't sure that I'd be able to get numbers worth anything since my legs were so sore....after finishing the workout, they felt the best they had felt since Saturday night before the sore/stiffness set in.
051109- snatch- 65/80/75
c & j- 80/100/110
My snatches had me pulling too early on the first 2 so I went back down 5# for my last one and got a decent one in. I seem to miss all the snatch WODs and for me the pull from the floor is much harder than the clean...I need to practice them, they didn't feel overly heavy, just awkward since the pull was off.
The c & j's weren't too bad. I didn't hit or break my current PR for this lift, but I did make it higher in weight than I thought I would.
TONIGHT- THE DIRTY DOZEN
12 reps of the following 12 exercises for time:
BURPEES
PULLUP TO CHEST
POWER CLEANS (95#)
THRUSTERS (95#)
JERKS (95#)
WALL BALL (12#)
RING DIPS
PULL TO INVERTED HANG
KB SNATCH (12 kg)
DECK SQUATS (12kg)
SDLHP (95#)
HSPU
051209- 21.45
MODS- (-/GRN-DH/85#/85#/85#/-/BIG BL/KNEE UPS/-/GOBLET/85#/BAND&BOX)
So the burpees, wall ball and KB snatches were the only things unscaled...although the burpees were LROM. I was closer to being able to get the deck squat than in the past and closer to unscaled weight on the barbell work than the pullups, ring dips, pull to inverted hang and HSPU.
It was an intense WOD but I liked it even though I had so many items scaled. It's a starting place.
Started out with a Q&A session followed by a lecture on Deadlifts, SDLDPs and Medicine Ball Cleans. Then it was off for movement....
It was raining which I was OK with, that put us all in the gym instead most of us outside like Saturday. We worked on closed stance DL, which is awkward for me since I prefer the Sumo position for a straight DL. From there we worked on the SDLHPs. We spent alot of time in the bottom of the DL. Then we worked on Med Ball Cleans. I don't mind cleans, but I don't particularly like them with medicine balls. For me it totally ruins the move.
So, once we finished then we met as the large group did the push jerk progression with PV, then the medicine ball clean progression. From there the entire group had to complete 20 MB clean and jerks on command. We told when to start, had to catch below parallel in the squat clean, stay at the bottom till given the stand command, then wait till told to adjust the feet and do the push jerk to the catch and stay in the 1/4 squat till given the command to finish, then stay at lock out until told to reset. Anytime someone stopped, went without command or messed up the form, the rep didn't count. Luckily we still only did 23 total...listening to some of the instructors, that's pretty good.
We went back for a short lecture and then were told that we had to complete the WOD before we could go to lunch. For the WOD had everyone pair up and and coach and count for their partner. The actual WOD was 7 reps wallball...everyone male/female, tall/short to the 10 foot line, followed by 7 reps of burpees. As many rounds as possible in 10 minutes. If the ball did not CLEAR the line, that rep did not count, if your chest did not fully touch the floor on the burpee, or the form on the push up was bad, that rep did not count. I got 6 rounds...burpees on my knees. The WB was not a problem, the burpees sucked. The female with the most reps had 8 rounds and maybe a couple extra reps. The male with the most had 18 or 19 rounds.
After lunch we had another lecture. The movements for the afternoon had us in larger groups and we worked on progressions for snatch, muscle ups kipping pullups and rowing...we had to get our 500m "sprint" for the row...my time was 2.01 minutes. Not bad since I hadn't used one of these rowers before. The others in my group were somewhere between 1.30 and 2.00 minutes. Then we had another lecture to end the day. We got a T-shirt for this summer's XFIT games and a 25% off coupon for the XFIT store.
So into MONDAY for our regular WOD...my quads were toast, and we did:
THE OLY LIFT TOTAL
3 single rep attempts for max weight on:
SNATCH
CLEAN & JERK
I wasn't sure that I'd be able to get numbers worth anything since my legs were so sore....after finishing the workout, they felt the best they had felt since Saturday night before the sore/stiffness set in.
051109- snatch- 65/80/75
c & j- 80/100/110
My snatches had me pulling too early on the first 2 so I went back down 5# for my last one and got a decent one in. I seem to miss all the snatch WODs and for me the pull from the floor is much harder than the clean...I need to practice them, they didn't feel overly heavy, just awkward since the pull was off.
The c & j's weren't too bad. I didn't hit or break my current PR for this lift, but I did make it higher in weight than I thought I would.
TONIGHT- THE DIRTY DOZEN
12 reps of the following 12 exercises for time:
BURPEES
PULLUP TO CHEST
POWER CLEANS (95#)
THRUSTERS (95#)
JERKS (95#)
WALL BALL (12#)
RING DIPS
PULL TO INVERTED HANG
KB SNATCH (12 kg)
DECK SQUATS (12kg)
SDLHP (95#)
HSPU
051209- 21.45
MODS- (-/GRN-DH/85#/85#/85#/-/BIG BL/KNEE UPS/-/GOBLET/85#/BAND&BOX)
So the burpees, wall ball and KB snatches were the only things unscaled...although the burpees were LROM. I was closer to being able to get the deck squat than in the past and closer to unscaled weight on the barbell work than the pullups, ring dips, pull to inverted hang and HSPU.
It was an intense WOD but I liked it even though I had so many items scaled. It's a starting place.
Saturday, May 9, 2009
So, Day 1 of the Crossfit Level I Cert down!
I have learned quite a bit. It's different working with some of these other trainers. Some of them I have seen on the videos from Crossfit.com and know that they are kick ass crossfitters.
We started the day with some lecture, then our first movement session was for squats. PVC was what was used. We broke out into groups and I got the self-proclaimed and fairly accurate "SQUAT NAZI" Rachel for my trainer for this sesssion. First we did air squats to check and learn form. We did some "Squat Therapy" squating right up close and personal to the wall. At one time when she told us to take another step closer to the wall. I was very close at that time...almost nose touching the surface. I got down into the squat OK and when she finally said "UP"...I fell flat on my ass. It was pretty damn funny. I was then told to take a step away from the wall. This was also after we had done a lot of air squats holding the position when and where she deemed...usually at the bottom for quite a while. And I realized when we started the whole squat thing how tight I was from Thursdays heavy squats.
Then we moved to front squats...this then began the process of shoulder achiness. We pretty much held the rack position for front squats for somewhere between 10-15 minutes...PVC got pretty damn heavy. Again we held the squat at the bottom many times for longer periods of time.
On to the overhead squat...we held the bar up active shoulders again forever and again spent a lot of time at the bottom position.
Immediately after this we did bottom to bottom tabata squats...lowest rep round was the score. I ended up with 4. Bottom to bottom means that the 10 second rest periods are spent staying the bottom of the squat...with good form...arms overhead, back curved, hips breaking parallel. One guy got 19 for his lowest rep set. OMG!
Then we had another lecture, then to lunch.
After lunch we had lecture on OH PRESS, PUSH PRESS and PUSH JERK.
We then spent about 30-40 minutes working on progessions and form for all 3. I learned at least one thing that I don't think I do on my presses that may make it easier. I'd like see how this compares to what I learn from Rippetoe at the end of the month.
After shoulder presses it was on to the WOD of the day...which they wouldn't tell us until time...it was one of my least faves...FRAN, the cut off time was 10 minutes, and I thought I dodged Daniel that we were going to do as the replacement.
There were no bands for the pullups, jumping was the modification. Full range of motion. No chins way over the bar...chin down...to full arm extentions to the relaxed position at the bottom, didn't count.
My time was 9.09. I ended up using 55# because all the 65# were in use. There were not a ton of women, and not a ton of bars...I was just happy I actually finished before cut off. The explaination for this style of modification only made sense to me...
We ended the day with a short lecture.
Let's just say my knees are achy as are my shoulders....but I thoroughly enjoyed myself even still and am totally ready for tomorrow...Game on!
I have learned quite a bit. It's different working with some of these other trainers. Some of them I have seen on the videos from Crossfit.com and know that they are kick ass crossfitters.
We started the day with some lecture, then our first movement session was for squats. PVC was what was used. We broke out into groups and I got the self-proclaimed and fairly accurate "SQUAT NAZI" Rachel for my trainer for this sesssion. First we did air squats to check and learn form. We did some "Squat Therapy" squating right up close and personal to the wall. At one time when she told us to take another step closer to the wall. I was very close at that time...almost nose touching the surface. I got down into the squat OK and when she finally said "UP"...I fell flat on my ass. It was pretty damn funny. I was then told to take a step away from the wall. This was also after we had done a lot of air squats holding the position when and where she deemed...usually at the bottom for quite a while. And I realized when we started the whole squat thing how tight I was from Thursdays heavy squats.
Then we moved to front squats...this then began the process of shoulder achiness. We pretty much held the rack position for front squats for somewhere between 10-15 minutes...PVC got pretty damn heavy. Again we held the squat at the bottom many times for longer periods of time.
On to the overhead squat...we held the bar up active shoulders again forever and again spent a lot of time at the bottom position.
Immediately after this we did bottom to bottom tabata squats...lowest rep round was the score. I ended up with 4. Bottom to bottom means that the 10 second rest periods are spent staying the bottom of the squat...with good form...arms overhead, back curved, hips breaking parallel. One guy got 19 for his lowest rep set. OMG!
Then we had another lecture, then to lunch.
After lunch we had lecture on OH PRESS, PUSH PRESS and PUSH JERK.
We then spent about 30-40 minutes working on progessions and form for all 3. I learned at least one thing that I don't think I do on my presses that may make it easier. I'd like see how this compares to what I learn from Rippetoe at the end of the month.
After shoulder presses it was on to the WOD of the day...which they wouldn't tell us until time...it was one of my least faves...FRAN, the cut off time was 10 minutes, and I thought I dodged Daniel that we were going to do as the replacement.
There were no bands for the pullups, jumping was the modification. Full range of motion. No chins way over the bar...chin down...to full arm extentions to the relaxed position at the bottom, didn't count.
My time was 9.09. I ended up using 55# because all the 65# were in use. There were not a ton of women, and not a ton of bars...I was just happy I actually finished before cut off. The explaination for this style of modification only made sense to me...
We ended the day with a short lecture.
Let's just say my knees are achy as are my shoulders....but I thoroughly enjoyed myself even still and am totally ready for tomorrow...Game on!
Friday, May 8, 2009
WOW, Squats?!
BACK SQUATS 5x5 FOR WEIGHT
050709- 185-195-200-205-185
It just seems like so long since we've done these. Wow, that 205 felt heavy at least for 5...the first 1-3 were OK. The dizziness is getting better, I've been trying to make sure that I get my salt intake up where it's supposed to be for the last couple days, and it actually has made a difference. Maybe soon I'll have all that sort of stuff squared away.
Hope everyone has fun with today's WOD (Friday 5-8-09)...I'll be thinkin' of you while I'm not doing it:)
050709- 185-195-200-205-185
It just seems like so long since we've done these. Wow, that 205 felt heavy at least for 5...the first 1-3 were OK. The dizziness is getting better, I've been trying to make sure that I get my salt intake up where it's supposed to be for the last couple days, and it actually has made a difference. Maybe soon I'll have all that sort of stuff squared away.
Hope everyone has fun with today's WOD (Friday 5-8-09)...I'll be thinkin' of you while I'm not doing it:)
Tuesday, May 5, 2009
Some year I'll get back on the posting more regularly band wagon...
So Friday last week we did....
PUSH/PULL 3 rounds of 12
BENCHPRESS & DEADLIFT
FOR WEIGHT
050109- BP: 100/100/100
DL: 175/200/185
I was definitely stoked about the 100's across the board on the bench, as not too long ago we did sets of 12 on bench and I struggled at 90 and 95, and did a broken set of 11+1 for the 100 mark. I pretty sure I could've gone higher now after the fact, but really wanted to avoid a broken set that day, and didn't have the drive to go for it.
The DL, I knew grip was going to be my limiting factor. Again, I didn't want to go into a broken set. I went to 200 even though the easier barbell math would've said 205. I really considered 210, I went big on the second set after listening to what Coach's reccommendation for a starting place was. Grip was definitely the limiting factor as I can still feel the effects in my forearms today.
HELEN- 3 rounds
400m run
21 KB swings 16kg
12 pullups
050209- 19.11 (grn/grn)
I wasn't really on top of my game for this one....which seems to be an ongoing trend for this workout. For some reason lately, it seems my time keeps getting worse on this one. Usually either because something has severely aggravated my leg, or some other physical ailment is causing problems.
This time, my leg for some unknown reason was killing me on the run, it's very hard to limp and run at the same time, but I refuse to give into the pain from a 5 year old injury every time it acts up...the result, after the run on rounds 2 & 3 my eyes were definitely teared up. I didn't cry, it's the kind of pain that will cause that reaction, but I couldn't stop the physiological response to the pain...like when you get hit in the nose and the eyes go crazy regardless of the fact that even though yes it did hurt, you are laughing your ass off. My pullups were a little slowed from the sore forearms...overall, I was not super impressed with my workout this day.
OVERHEAD LUNGES (95#) 50 EACH LEG FOR TIME
050409- 13.11 did stepups on the 12" box with 43#
I haven't been able to do lunges since the very beginning with Coach sometime in what 2007. He tried to have me do them as part of my workouts off and on and I will try to do them to the best of my ability when they come up...but this is one thing that due to my leg/ankle/knee issues from the break may be something I permanently am unable to do...or at least do full range of motion with and keep good or decent form. Anyhow...I don't know what my problem was but I was having trouble keeping the 43# overhead and I really felt that I should've been able to go higher for sure. I know the overhead part adds a whole new dimension to things, but I have done the step ups with the weight on my shoulders as high as 80# or 85# on either a 12 or 16 inch box. O/well.
TUESDAY--NO NAME WOD
3 ROUNDS FOR TIME
20m BECKS BURPEES
180m run
20 SDLHP (55#)
20 situps
050509- 18.56 (or 53) something in that range.
I wasn't sure what to expect with this one as a whole, but I did know that for me the worst/slowest component was going to be the Becks Burpees which is essentially a burpee with a horizontal jump instead the the vertical jump for the last movement.
I did this unscaled and the burpees definitely took the longest amount of time. The highpulls and situps were taking no time at all. The run was a little slower than most days, but after the nine hundred jumps it took me to clear the 20m mark on the burpees the leg was a little sore so the continued impact soreness slowed me down a little, but I refused to scale something that I knew I should be able to do in the black.
As sick as this may sound...I actually kinda liked this one. My time will go down only when my burpees/jump and running get better/faster. I don't know how I would've liked 5 rounds yet, but give me time to improve the running and burpees/jumps and I'll give it a shot...I roughly averaged 6 minutes per round and slowed a little on the burpees the last round....I think the burpees took about 9 minutes per round...or at least that's how they felt.
So Friday last week we did....
PUSH/PULL 3 rounds of 12
BENCHPRESS & DEADLIFT
FOR WEIGHT
050109- BP: 100/100/100
DL: 175/200/185
I was definitely stoked about the 100's across the board on the bench, as not too long ago we did sets of 12 on bench and I struggled at 90 and 95, and did a broken set of 11+1 for the 100 mark. I pretty sure I could've gone higher now after the fact, but really wanted to avoid a broken set that day, and didn't have the drive to go for it.
The DL, I knew grip was going to be my limiting factor. Again, I didn't want to go into a broken set. I went to 200 even though the easier barbell math would've said 205. I really considered 210, I went big on the second set after listening to what Coach's reccommendation for a starting place was. Grip was definitely the limiting factor as I can still feel the effects in my forearms today.
HELEN- 3 rounds
400m run
21 KB swings 16kg
12 pullups
050209- 19.11 (grn/grn)
I wasn't really on top of my game for this one....which seems to be an ongoing trend for this workout. For some reason lately, it seems my time keeps getting worse on this one. Usually either because something has severely aggravated my leg, or some other physical ailment is causing problems.
This time, my leg for some unknown reason was killing me on the run, it's very hard to limp and run at the same time, but I refuse to give into the pain from a 5 year old injury every time it acts up...the result, after the run on rounds 2 & 3 my eyes were definitely teared up. I didn't cry, it's the kind of pain that will cause that reaction, but I couldn't stop the physiological response to the pain...like when you get hit in the nose and the eyes go crazy regardless of the fact that even though yes it did hurt, you are laughing your ass off. My pullups were a little slowed from the sore forearms...overall, I was not super impressed with my workout this day.
OVERHEAD LUNGES (95#) 50 EACH LEG FOR TIME
050409- 13.11 did stepups on the 12" box with 43#
I haven't been able to do lunges since the very beginning with Coach sometime in what 2007. He tried to have me do them as part of my workouts off and on and I will try to do them to the best of my ability when they come up...but this is one thing that due to my leg/ankle/knee issues from the break may be something I permanently am unable to do...or at least do full range of motion with and keep good or decent form. Anyhow...I don't know what my problem was but I was having trouble keeping the 43# overhead and I really felt that I should've been able to go higher for sure. I know the overhead part adds a whole new dimension to things, but I have done the step ups with the weight on my shoulders as high as 80# or 85# on either a 12 or 16 inch box. O/well.
TUESDAY--NO NAME WOD
3 ROUNDS FOR TIME
20m BECKS BURPEES
180m run
20 SDLHP (55#)
20 situps
050509- 18.56 (or 53) something in that range.
I wasn't sure what to expect with this one as a whole, but I did know that for me the worst/slowest component was going to be the Becks Burpees which is essentially a burpee with a horizontal jump instead the the vertical jump for the last movement.
I did this unscaled and the burpees definitely took the longest amount of time. The highpulls and situps were taking no time at all. The run was a little slower than most days, but after the nine hundred jumps it took me to clear the 20m mark on the burpees the leg was a little sore so the continued impact soreness slowed me down a little, but I refused to scale something that I knew I should be able to do in the black.
As sick as this may sound...I actually kinda liked this one. My time will go down only when my burpees/jump and running get better/faster. I don't know how I would've liked 5 rounds yet, but give me time to improve the running and burpees/jumps and I'll give it a shot...I roughly averaged 6 minutes per round and slowed a little on the burpees the last round....I think the burpees took about 9 minutes per round...or at least that's how they felt.
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