DIRTY DOZEN
BURPEES
PULLUPS-TO-CHEST
POWER CLEANS 95#
THRUSTERS 95#
PUSH JERKS 95#
WALL BALL 16#
RING DIPS
P-2-I-H
KB SNATCHES 16kg
DECK SQUATS 12kg
SDLHP 95#
HSPU
FOR TIME
1-25-10
24.57 (mods- pullups-1*1*3*3, ring dips- 5 band, p-2-i-h- ft2sky, deck squats- goblet squats, hspu- negatives with hooked feet)
I actually like this one- this is the least scaled as a whole that I have done this one. I scaled the ring dips more, everything else same or less. I almost got the deck squat once. I need to lose more fat off my butt I think to help with those...of course that would help with everything.
ANNIE
50, 40, 30, 20, 10
DOUBLE UNDERS
SIT-UPS
FOR TIME
1-26-10
21.42- This is actually the second slowest time I have on this WOD. I like Annie, but I must have landed on my ankle wrong in the "demo" of double unders, because it hurt to stand after that. I actually thought I might not be able to even finish the WOD when I started, so I guess I have to just keep in mind that I did finish even with the pain and swelling and be happy with that.
PRESS 3x1
PUSH PRESS 3x3
PUSH JERK 3x5
1-27-10
Press- 95, 100, 105
Push Press- 110, 115, 120
Push Jerk- 120, 120, 125
I the 105# on the press!!! New PR and within roughly a month I think of finally getting the 100#. I had to be reminded that the bar needs to be brought down and racked prior to doing the HAPPY DANCE.
For the push press I might have been able to go heavier, but in recent past have had trouble with the 120, so played it relatively safe there. The push jerk as well, should be able to do more and I believe I have before on other WODS, but stayed at 120 for the second set to really work on getting lock-out and landing at the same/correct time. I hadn't got the 120 even for all 5 in quite a while though either. Overall I was OK with my performance on today.
FRONT SQUATS
1-10-1-20-1-30
1-29-10
1- 165
10- 130
1- 180
20- 100
1- 200
30- 80
I have to say again I was pleased with my performance here. I liked this one last time we did it although it really is a quad killer. I got another 10# PR with the 200# squat. It wasn't the prettiest front squat I've ever completed, but far from the worst. On the multi-rep sets I added 5 pounds to all my previous numbers. You just never know what is going to be too much on the rep sets.
4 ROUNDS
DEADLIFT (1.5xBODY WEIGHT)
HANG SQUAT CLEANS (HSC) (.75xBODY WEIGHT)
PRESS (.5xBODY WEIGHT)
FOR REPS
1-30-10
DL (225#)- 5, 5
HSC (95#)- 9, 9
PRESS (85#)- 9, 9
supplemental- snatch balance 1x10 @45#
Our group only got through 2 rounds, of the six people there was only one other person that had done all/most of the exercises. The rounds went somewhat quickly, there was to be no rest between exercises as groups of 2 went through and no rest between rounds. The "rest" periods lasted maybe 1-2 minutes except in cases where Coach was demo-ing how to correct form for the others.
Grip was my limiting factor on the deadlifts. We were not allowed to even let go of the bar for a split second to re-grip while the weight was on the floor. If it stopped or your hand came off the bar while on the floor the set was over. I attempted rep 6 both rounds but the bar had uncurled the fingers on my left had too far for the rep to be completed.
The HSC, actually felt about the best. I have made a note to self not to use that bar for those again as I ended up tearing the skin in the pocket between my thumb and index finger on the knurling. I can say I am OK with getting 9, but would have loved to get that 10 on both rounds minimum. These however would have been easier if we hadn't just done a ton of front squats the day before.
The press felt pretty good, I went for 10 both rounds, but failed miserably on #10 both times. O/well.
Coach had told me that I could stay and do some work on my own since our rounds were limited to 2, but I didn't have the time to because I had to make it to our mechanics place to pick-up my car before they closed. So, I settled for doing 1 set of 10- snatch balance. Those kinda suck with sore quads as well.
Sunday, January 31, 2010
Sunday, January 24, 2010
A GOOD DAY FOR BENCH PRESS
1-23-10
BENCH PRESS 5, 4, 3, 2, 1, 1, 1
FOR WEIGHT
115, 120, 125, 130, 135, 137, 140
I was happy to get the 140, I felt like I probably could've got a higher weight even, but alas we ran out of time.
I hadn't hit a number higher than 135 except at the powerlifting meet. To get that 140 and have it feel pretty good, I was pleased....YEAH!!!!
BENCH PRESS 5, 4, 3, 2, 1, 1, 1
FOR WEIGHT
115, 120, 125, 130, 135, 137, 140
I was happy to get the 140, I felt like I probably could've got a higher weight even, but alas we ran out of time.
I hadn't hit a number higher than 135 except at the powerlifting meet. To get that 140 and have it feel pretty good, I was pleased....YEAH!!!!
DEADLIFTING!!
1-22-10
DEADLIFT- 15x1
USE A WEIGHT THAT IS 90-95% OF YOUR 1 REP MAX
302= 90% of my 1RM, I rounded down to 300 pounds.
Rounds 1-9= 300 pounds, 10- failed, 11- failed, 12-15=265 pounds see below for explanation.
I got in rounds 1-9 with the 300. During round 9 my ankle popped. Round 10 I started my 300 pounds and it was putting too much pressure on my ankle, so I got a failed lift. For round 11 I had dropped weight to 280 pounds and again the pressure was too much on my ankle. I get another failed lift. Rounds 12-15 I got 265 pounds. Although on round 13 I was almost given another failed lift as my ankle shifted and caused me to move to catch my balance and I let go of the bar just before lockout, but I told Coach I was going to repeat the lift...I did. By the time I got home and took my shoe off, I could see all the lines in my foot from my shoe...in someplaces even stitching lines. My foot had swollen to fill up the "loose" space in there.
I really hate when my ankle/leg becomes a limiting factor in my workouts. Especially when it happens partway through a workout, it really makes me cranky....I mean really it's been 6 years now since the fracture happened, almost 5 years since the fracture would've been healed completely and maybe 4-4.5 years since the sprain/strain injury healed. That's quite a bit of time....man I am glad that most people I know have not had similar sorts of injuries.
I SHOULD'VE BEEN ABLE TO DO ALL 15 ROUNDS AT 300 POUNDS!!!!!
DEADLIFT- 15x1
USE A WEIGHT THAT IS 90-95% OF YOUR 1 REP MAX
302= 90% of my 1RM, I rounded down to 300 pounds.
Rounds 1-9= 300 pounds, 10- failed, 11- failed, 12-15=265 pounds see below for explanation.
I got in rounds 1-9 with the 300. During round 9 my ankle popped. Round 10 I started my 300 pounds and it was putting too much pressure on my ankle, so I got a failed lift. For round 11 I had dropped weight to 280 pounds and again the pressure was too much on my ankle. I get another failed lift. Rounds 12-15 I got 265 pounds. Although on round 13 I was almost given another failed lift as my ankle shifted and caused me to move to catch my balance and I let go of the bar just before lockout, but I told Coach I was going to repeat the lift...I did. By the time I got home and took my shoe off, I could see all the lines in my foot from my shoe...in someplaces even stitching lines. My foot had swollen to fill up the "loose" space in there.
I really hate when my ankle/leg becomes a limiting factor in my workouts. Especially when it happens partway through a workout, it really makes me cranky....I mean really it's been 6 years now since the fracture happened, almost 5 years since the fracture would've been healed completely and maybe 4-4.5 years since the sprain/strain injury healed. That's quite a bit of time....man I am glad that most people I know have not had similar sorts of injuries.
I SHOULD'VE BEEN ABLE TO DO ALL 15 ROUNDS AT 300 POUNDS!!!!!
Wednesday, January 20, 2010
Another 3 Down
1-18-10
OLYMPIC SNATCH & CLEAN 'N' JERK
5x3 each
FOR WEIGHT
S- 75, 80, 80, 85, 80
CJ- 105, 105, 105, 105, 105
I was still feeling pretty toasted for this one. I also hit the 0730 am workout as I had re-scheduled my massage for the afternoon and did not want to immediately workout afterward.
I was sore and knew I should most definitely be able to do more weight for both lifts, but stayed low. I still need to work on my snatches, but other than pulling a little early with my arms, and when I'm tired locking out fast enough I think they are beginning to look a bit better.
As for the CJ, I can easily power clean 105, but these were to be full squat cleans. That means I have to think about catching in the squat in order to not power clean. These felt a little heavy, I decided to stay at the bottom of the front squat until completely steady and wait then squat up. My squat cleans have suffered a little since I injured my hand, but it's starting to get better.
1-19-10
60s
SQUATS (1 minute)
PULLUPS (1 minute)
SQUATS (1 minute)
PUSHUPS (1 minute)
4 rounds for total reps- follow the instructions below
With a continuously moving clock complete 1 minute of squats. For the second minute subtract the number of squats completed from 60 then do that many pullups. For minute 3 it's back to squats, for minute 4 subtract the number of squats just completed and do that many pullups. In no squat round are you to complete more than 60 squats.
I got 199 reps total...really I couldn't just get one more! (my modifications were negative pullups, and 1-1-3-3 bands) I was trying to keep track of both how many squats each round and how many pullups or squats for each round. Hence my numbers suffered a little. By the time I got my numbers recorded on my paper before starting the next set of squats I had probably lost about 15-25 seconds for completing squats. I have a suggestion for Coach for next time that may make this easier. Also, In a group of 7 participants, everyone was using bands and there was only one band putter on-er if assistance was needed.
Coach and Z had come up with a couple of other exercise combos to try with this similar scheme. One sounds OK, one sounds like hell (only because I suck at 2 of the 3 exercises). This one was OK, but I need to be better at pushups and pullups before I'll embrace this one fully.
1-20-10
OVERHEAD LUNGES 65#
PULL-2-INVERTED-HANG (p2ih)
RING DIPS
PULLUPS
KB SWINGS 24kg
1 minute per station 1 minute rest between rounds, 4 rounds, for total reps.
So I was the only one for the 1830 class, so I asked Coach if I could do this as a functional focus kind of workout and he agreed. I added in pullups to try and work on deadhang pullups with only 3-3 assistance.
I did 4 rounds through like this:
overhead lunges- 5 each leg (45, 65, 65, 65)
p2ih- 5 reps (rollie pollie)
ring dips-5 reps (4 first round 4+1 rounds 2-4 assistance)
pullups- 4 reps (3-3 assistance)
kb swings-15 reps (24kg)
I did my first round of overhead lunges at 45 pounds as I did not do a warmup, my last round was 5 overhead squats as lunges are one thing that absolutely kill my ankle/leg. I did the rollie pollie for the pull to inverted hang because I can not YET do these. Rings dips are something that have went way backward like my HSPUs. I used to be able to do like 20ish with one 3 band for assistance, now I can't do that level (I'm a little pissed about this.) The pullups did not make it over the bar and took alot out of me, but I do need to do this type of work every now and then. The KB swings were not a problem at all. They were the easy piece.
Then we still had time left, so I worked on snatch balance. I used a 45# bar for the first several then 35# bar for my last 10. These are harder than they sound/look but I liked them and can definitely see the benefit to do them.
OLYMPIC SNATCH & CLEAN 'N' JERK
5x3 each
FOR WEIGHT
S- 75, 80, 80, 85, 80
CJ- 105, 105, 105, 105, 105
I was still feeling pretty toasted for this one. I also hit the 0730 am workout as I had re-scheduled my massage for the afternoon and did not want to immediately workout afterward.
I was sore and knew I should most definitely be able to do more weight for both lifts, but stayed low. I still need to work on my snatches, but other than pulling a little early with my arms, and when I'm tired locking out fast enough I think they are beginning to look a bit better.
As for the CJ, I can easily power clean 105, but these were to be full squat cleans. That means I have to think about catching in the squat in order to not power clean. These felt a little heavy, I decided to stay at the bottom of the front squat until completely steady and wait then squat up. My squat cleans have suffered a little since I injured my hand, but it's starting to get better.
1-19-10
60s
SQUATS (1 minute)
PULLUPS (1 minute)
SQUATS (1 minute)
PUSHUPS (1 minute)
4 rounds for total reps- follow the instructions below
With a continuously moving clock complete 1 minute of squats. For the second minute subtract the number of squats completed from 60 then do that many pullups. For minute 3 it's back to squats, for minute 4 subtract the number of squats just completed and do that many pullups. In no squat round are you to complete more than 60 squats.
I got 199 reps total...really I couldn't just get one more! (my modifications were negative pullups, and 1-1-3-3 bands) I was trying to keep track of both how many squats each round and how many pullups or squats for each round. Hence my numbers suffered a little. By the time I got my numbers recorded on my paper before starting the next set of squats I had probably lost about 15-25 seconds for completing squats. I have a suggestion for Coach for next time that may make this easier. Also, In a group of 7 participants, everyone was using bands and there was only one band putter on-er if assistance was needed.
Coach and Z had come up with a couple of other exercise combos to try with this similar scheme. One sounds OK, one sounds like hell (only because I suck at 2 of the 3 exercises). This one was OK, but I need to be better at pushups and pullups before I'll embrace this one fully.
1-20-10
OVERHEAD LUNGES 65#
PULL-2-INVERTED-HANG (p2ih)
RING DIPS
PULLUPS
KB SWINGS 24kg
1 minute per station 1 minute rest between rounds, 4 rounds, for total reps.
So I was the only one for the 1830 class, so I asked Coach if I could do this as a functional focus kind of workout and he agreed. I added in pullups to try and work on deadhang pullups with only 3-3 assistance.
I did 4 rounds through like this:
overhead lunges- 5 each leg (45, 65, 65, 65)
p2ih- 5 reps (rollie pollie)
ring dips-5 reps (4 first round 4+1 rounds 2-4 assistance)
pullups- 4 reps (3-3 assistance)
kb swings-15 reps (24kg)
I did my first round of overhead lunges at 45 pounds as I did not do a warmup, my last round was 5 overhead squats as lunges are one thing that absolutely kill my ankle/leg. I did the rollie pollie for the pull to inverted hang because I can not YET do these. Rings dips are something that have went way backward like my HSPUs. I used to be able to do like 20ish with one 3 band for assistance, now I can't do that level (I'm a little pissed about this.) The pullups did not make it over the bar and took alot out of me, but I do need to do this type of work every now and then. The KB swings were not a problem at all. They were the easy piece.
Then we still had time left, so I worked on snatch balance. I used a 45# bar for the first several then 35# bar for my last 10. These are harder than they sound/look but I liked them and can definitely see the benefit to do them.
Sunday, January 17, 2010
1-16-10
BACK SQUATS- 5X5
PRESS- 5X5
FOR WEIGHT
BS- 165, 175, 175, 175, 165
P- 75, 80, 85, 90x2; 85x2; 85x1pp, 75
OK, I was completely out of sorts for this workout. Thankfully I was the only one in my group.
My chest was sore from Death by Pushups, everything else was sore just to torture me and I had a spasm going on in the small muscle in my lower back...the one used activated when doing supermans. Makes it difficult for squats and press.
I really was pretty sure I would be able to get 90 pounds for 5 for at least one set. That probably would've happened if my back hadn't been in spasm. It really is odd, when your back is what gives out on the press. But man...I just couldn't get into a good get your face out of the way position. My arms were still feelin' OK. I suppose every workout cannot be optimal :(
BACK SQUATS- 5X5
PRESS- 5X5
FOR WEIGHT
BS- 165, 175, 175, 175, 165
P- 75, 80, 85, 90x2; 85x2; 85x1pp, 75
OK, I was completely out of sorts for this workout. Thankfully I was the only one in my group.
My chest was sore from Death by Pushups, everything else was sore just to torture me and I had a spasm going on in the small muscle in my lower back...the one used activated when doing supermans. Makes it difficult for squats and press.
I really was pretty sure I would be able to get 90 pounds for 5 for at least one set. That probably would've happened if my back hadn't been in spasm. It really is odd, when your back is what gives out on the press. But man...I just couldn't get into a good get your face out of the way position. My arms were still feelin' OK. I suppose every workout cannot be optimal :(
1-14-10
DEATH BY PULLUP & DEATH BY PUSHUP
WITH A CONTINUOUS CLOCK, DO ONE PULLUP IN THE FIRST MINUTE, 2 IN THE SECOND MINUTE AND SO ON UNTIL YOU CAN NO LONGER COMPLETE THE NUMBER OF REPS FOR THE MINUTE.
WHEN THE LAST PERSON STANDING FAILS...REST 2 MINUTES THAN SWITCH TO PUSHUPS FOR ROUND 2. FOR TOTAL REPS OF EACH.
Pullups- 10 rounds + 8 reps = 53 reps (I think...I forgot to write down my numbers in my book) 1-1-3-3 assistance.
Pushups- 7 rounds + 5 reps = 33 reps ( I'm pretty sure this number is right) I did full pushups on rounds 1-3 and rep #1 of round 4, from then on out I did negatives.
I actually started on pushups. I knew that I was going to be worse on these than pullups. I am OK with the score for the pushup round, but I wish I was better at the full pushups not switching to negatives til at least round 6.
In retrospect, I wish I had only used the 3-3 band assistance on the pullups. My numbers may have been lower, but I would like to start working in the less assistance for some workouts and this is a good one to do so on.
DEATH BY PULLUP & DEATH BY PUSHUP
WITH A CONTINUOUS CLOCK, DO ONE PULLUP IN THE FIRST MINUTE, 2 IN THE SECOND MINUTE AND SO ON UNTIL YOU CAN NO LONGER COMPLETE THE NUMBER OF REPS FOR THE MINUTE.
WHEN THE LAST PERSON STANDING FAILS...REST 2 MINUTES THAN SWITCH TO PUSHUPS FOR ROUND 2. FOR TOTAL REPS OF EACH.
Pullups- 10 rounds + 8 reps = 53 reps (I think...I forgot to write down my numbers in my book) 1-1-3-3 assistance.
Pushups- 7 rounds + 5 reps = 33 reps ( I'm pretty sure this number is right) I did full pushups on rounds 1-3 and rep #1 of round 4, from then on out I did negatives.
I actually started on pushups. I knew that I was going to be worse on these than pullups. I am OK with the score for the pushup round, but I wish I was better at the full pushups not switching to negatives til at least round 6.
In retrospect, I wish I had only used the 3-3 band assistance on the pullups. My numbers may have been lower, but I would like to start working in the less assistance for some workouts and this is a good one to do so on.
Wednesday, January 13, 2010
1-10-1-20-1-30
1-13-10
DEADLIFTS
1-10-1-20-1-30
FOR WEIGHT
1-275# 10-210#
1-300# 20-185#
1-315# 30-155#
So, I do kinda like this rep scheme although sometimes the 20's and 30's can SUCK! I liked it on the deadlifts (I thought it was just a hair easier on the front squats). My hands are killing me. I had the bar with the excessively knurled bar for my 10 and 20 set...tore a little bit of skin near the callus area. Glad I filed them down a bit earlier in the day.
My 30 set was at Diane weight, which is what my intention was and since I had previously done 205# for 12 I went to 210#. I might have been able to do more if my grip was better...that really seemed to be my biggest issue tonight. I was however happy to get the 315, gotta keep getting those if I want my single to go up. My legs are already toast for the week and I still have tomorrow....
DEADLIFTS
1-10-1-20-1-30
FOR WEIGHT
1-275# 10-210#
1-300# 20-185#
1-315# 30-155#
So, I do kinda like this rep scheme although sometimes the 20's and 30's can SUCK! I liked it on the deadlifts (I thought it was just a hair easier on the front squats). My hands are killing me. I had the bar with the excessively knurled bar for my 10 and 20 set...tore a little bit of skin near the callus area. Glad I filed them down a bit earlier in the day.
My 30 set was at Diane weight, which is what my intention was and since I had previously done 205# for 12 I went to 210#. I might have been able to do more if my grip was better...that really seemed to be my biggest issue tonight. I was however happy to get the 315, gotta keep getting those if I want my single to go up. My legs are already toast for the week and I still have tomorrow....
Tuesday, January 12, 2010
A Week
OK, so trying to write everyday or every other day...not such a good start...I'll have to try harder. Here's the last week.
1-5-10
5000# overhead anyhow
for time (and weight)
I chose 65# power snatches 77 reps- time 13.10.
This was my slowest time for this workout EVER! (excluding one-hand only with a 35# kettlebell which was 143 reps and that took 17 and change.) My leg was massively swollen that day and kept distracting me when I was getting into start position, my glutes tightened up around rep 50 after "The Vinn Man" the day before...still not real happy with this time.
I could do a heavier weight with less reps and do clean & jerk...but I need the snatch practice.
1-8-10
Front Squats
1-10-1-20-1-30
for weight
1=155# 10=125#
1=170# 20=95#
1=190# 30=75#
I got a 10 pound PR on the 190. I am happy with that, I thought it was only a 5 pound PR. No one was expected to get a PR with this rep set. I actually liked this WOD. The heavy singles were easier than the 20 and 30 rounds which had my quads burning by rep 11, but I did get the weights I wanted and did not have any issues with wrist pain...meaning the bar was sitting on the shoulders where it should be! :)
1-9-10
Strict press singles sets of 1 at 90-95% of your single rep max
I used 90# we got through 16 sets
then I did one at 100# and 1/2 of one at 105#.
I have only in the last couple months got the 100# and this was only the third time I got it all the way up...it doesn't feel too bad and the 105 is already closer than 100 was months after I got 97.5#.....sooon.
1-11-10
5 rounds- for time (23.00 minute cutoff)
50 wallball 16#
25 pull-ups
23.34- 2 rounds + 50 wallball and 13 pullups (mods- 1-1-3-3 bands pullups)
I am still kicking myself for not doing the last 12 pulups...that would've been the best stopping point after the cutoff...I wasn't thinking well at that time...really WTH! I'd have been done with those 12 before the absolute cutoff of 25 minutes.
1-12-09
For Reps-
5 minutes turkish getups (16kg)
2 minutes rest
5 minutes squat cleans (95#)
2 minutes rest
5 minutes handstand pushups
TGU- 10 reps
SC- 22 reps
HSPU- 5 full, 5 negative
(mod- 5+4 down bands with a 4 across- against wall)
Now, TGUs for me have been sucking super bad lately...weak shoulder stabilization on the left along with weak ankle on the right...both work against me while doing the left hand on these....
Squat cleans...what can I say...power cleans would've been more reps...but these were not bad at all (I did these last)
HSPU- these have definitely made a backward slide....I used to be able to do them against the wall with only a 4 down and a 3 across. I have actually even done one negative against the wall with no bands....then today needing one of each of the 2 biggest bands down...I think I am really annoyed that these are sucking so bad....not good for me :( Tomorrow I think will be fun!!!!
1-5-10
5000# overhead anyhow
for time (and weight)
I chose 65# power snatches 77 reps- time 13.10.
This was my slowest time for this workout EVER! (excluding one-hand only with a 35# kettlebell which was 143 reps and that took 17 and change.) My leg was massively swollen that day and kept distracting me when I was getting into start position, my glutes tightened up around rep 50 after "The Vinn Man" the day before...still not real happy with this time.
I could do a heavier weight with less reps and do clean & jerk...but I need the snatch practice.
1-8-10
Front Squats
1-10-1-20-1-30
for weight
1=155# 10=125#
1=170# 20=95#
1=190# 30=75#
I got a 10 pound PR on the 190. I am happy with that, I thought it was only a 5 pound PR. No one was expected to get a PR with this rep set. I actually liked this WOD. The heavy singles were easier than the 20 and 30 rounds which had my quads burning by rep 11, but I did get the weights I wanted and did not have any issues with wrist pain...meaning the bar was sitting on the shoulders where it should be! :)
1-9-10
Strict press singles sets of 1 at 90-95% of your single rep max
I used 90# we got through 16 sets
then I did one at 100# and 1/2 of one at 105#.
I have only in the last couple months got the 100# and this was only the third time I got it all the way up...it doesn't feel too bad and the 105 is already closer than 100 was months after I got 97.5#.....sooon.
1-11-10
5 rounds- for time (23.00 minute cutoff)
50 wallball 16#
25 pull-ups
23.34- 2 rounds + 50 wallball and 13 pullups (mods- 1-1-3-3 bands pullups)
I am still kicking myself for not doing the last 12 pulups...that would've been the best stopping point after the cutoff...I wasn't thinking well at that time...really WTH! I'd have been done with those 12 before the absolute cutoff of 25 minutes.
1-12-09
For Reps-
5 minutes turkish getups (16kg)
2 minutes rest
5 minutes squat cleans (95#)
2 minutes rest
5 minutes handstand pushups
TGU- 10 reps
SC- 22 reps
HSPU- 5 full, 5 negative
(mod- 5+4 down bands with a 4 across- against wall)
Now, TGUs for me have been sucking super bad lately...weak shoulder stabilization on the left along with weak ankle on the right...both work against me while doing the left hand on these....
Squat cleans...what can I say...power cleans would've been more reps...but these were not bad at all (I did these last)
HSPU- these have definitely made a backward slide....I used to be able to do them against the wall with only a 4 down and a 3 across. I have actually even done one negative against the wall with no bands....then today needing one of each of the 2 biggest bands down...I think I am really annoyed that these are sucking so bad....not good for me :( Tomorrow I think will be fun!!!!
Monday, January 4, 2010
2010 and a long way to go....
Well, I have my computer back so now with that and the new year, let's see if if I can keep up at least somewhat with this....
It's been a long year. I have been struggling with no weight loss pretty much forever. I have tried just about anything people have suggested as far as eating/not eating. I still have not been ultra successful at the eating log, but I do have a good handle pretty much of what I do and don't eat. So...early in the year I tried the "Optifast" plan. It's a medically supervised low calorie protein diet. There are weekly individual meetings with a registered dietician where you weight, discuss how things went the previous week, they work on behavior modification and you buy your food for the week from them at that time. I know 4 other people who had used this diet the previous year and had successfully lost anywhere from 20-150 pounds over the course of the time they were on the diet. I was told by the doctor and the dietician that most of the people who start this and have as much weight to lose as I do that what is most commonly seen is weightloss in the range of 20 pounds every 4 weeks for the first couple of months and most of these people are not working out in any manner when starting. I figured I should have an advantage here since I workout typically 5 days a week at a minimum. In the first week I lost 8 pounds...YEAH! Well over the course of the next 7 weeks I only lost an additional 9 pounds. I can't scoff at a loss of 17 pounds, but this diet is expensive and I am WAAAAAYYY below average. In 8 weeks I lost just under what most people lose in 4 weeks. The dietician had continually changed the formula of stuff to try and get the weight to come off. Ultimately she told me it was my fault and that obviously I was not doing what she was telling me...on top of that my workouts were suffering. So I quit that. I successfully kept that weight off until the last few weeks when I have gained 7 pounds.
I went to an endocrinologist at the urging of several people who said, maybe there is something else wrong. Well, in the end they have yet to find anything beyond that my cortisol level seems to sit right at the highest it can and still be in the "normal" range. I don't have Cushings Disease which causes high cortisol, so no-one can tell me why this is or how to fix it. In an attempt to help, I was put on a medication on a trial basis in the beginning of December...it's been since I started this medication that I gained the 7 pounds. I will be stopping this within the week. Now I again have an additional 7 pounds to lose. My kidney stone medication was changed in the late summer/early fall to a higher dose. This I found out in early December can cause extreme muscle fatigue (I had), bad muscle cramping (I had to some degree), drop in blood pressure (oh yeah and I already have low blood pressure). Well, since then I have been dropped back to the lower dose. Well see how that goes in February.
Anyway on the WODS since 01-01-10.
CROSSFIT TOTAL 01-01-10
3 single attempts for max weight on
Back Squat
Press
Deadlift
My finals-
BS- 265
P- 100
DL- 305
TOTAL= 670
Well, I should've been able to at least get 315 pounds on the deadlift. That's what I did 01-01-09, and several times since then I have got higher numbers than that....well not so much. 275 and 305 both actually felt pretty easy, I don't know what happened.
The 265 almost made it to depth, but was close enough to count for CFT not for a powerlifting meet though.
I did however get 100 pounds on the press which is only the second time EVER and it went up pretty easy too. I really thought I'd get the 105 I tried for attempt #3 and I did get pretty close, but just could not quite get it up high enough.
Tonight 1-4-10 I was actually pretty psyched to do "The Vinn Man" I did pretty good last time we did it and didn't have any problems with muscle tightness pain until round 3, but even that I could push through...not so much tonight.
THE VINN MAN
3 Rounds 1 minute per station, with a continuous clock...no rest between stations, 1 minute rest between rounds...For TOTAL REPS
Deadlift 125#
Fitness ball hip extensions
Single leg goodmornings
1 1/2 goblet squats
Kettlebell swings 12kg
Glute ham raises
01-04-10 200 reps
I did things unscaled same as last time (total reps from last time = 255), I lost reps. My hip (gluteus minmus) tightened so tight I could hardly stand, or bend without weight to pick weights up or anything else required to complete the WOD. This all happened in round 2 my worst round today. I only got about 5 kettlebell swings and should have been able to get the 35ish I got in round one. The glute ham raises...I think I counted 2 maybe 3 and they were very shallow. I actually didn't get far enough to feel it in the hamstrings that round, only in the gluteus. Then deadlifts...again at 125# easy...I got about 20 the first round down to 4-5 for round 2...WTF. Round 3 went a little better but not as good as it should've been.
I haven't had this muscle tighten this bad in probably about a year, maybe more. Tighten, yes, but not to the point of almost tears that almost happened tonight...almost that or not finishing the WOD.
My ankle being sore and swollen killed the warm-up too. All the way around tonight was not a good day at the gym....We'll see what tomorrow brings with 5000# overhead anyhow.
It's been a long year. I have been struggling with no weight loss pretty much forever. I have tried just about anything people have suggested as far as eating/not eating. I still have not been ultra successful at the eating log, but I do have a good handle pretty much of what I do and don't eat. So...early in the year I tried the "Optifast" plan. It's a medically supervised low calorie protein diet. There are weekly individual meetings with a registered dietician where you weight, discuss how things went the previous week, they work on behavior modification and you buy your food for the week from them at that time. I know 4 other people who had used this diet the previous year and had successfully lost anywhere from 20-150 pounds over the course of the time they were on the diet. I was told by the doctor and the dietician that most of the people who start this and have as much weight to lose as I do that what is most commonly seen is weightloss in the range of 20 pounds every 4 weeks for the first couple of months and most of these people are not working out in any manner when starting. I figured I should have an advantage here since I workout typically 5 days a week at a minimum. In the first week I lost 8 pounds...YEAH! Well over the course of the next 7 weeks I only lost an additional 9 pounds. I can't scoff at a loss of 17 pounds, but this diet is expensive and I am WAAAAAYYY below average. In 8 weeks I lost just under what most people lose in 4 weeks. The dietician had continually changed the formula of stuff to try and get the weight to come off. Ultimately she told me it was my fault and that obviously I was not doing what she was telling me...on top of that my workouts were suffering. So I quit that. I successfully kept that weight off until the last few weeks when I have gained 7 pounds.
I went to an endocrinologist at the urging of several people who said, maybe there is something else wrong. Well, in the end they have yet to find anything beyond that my cortisol level seems to sit right at the highest it can and still be in the "normal" range. I don't have Cushings Disease which causes high cortisol, so no-one can tell me why this is or how to fix it. In an attempt to help, I was put on a medication on a trial basis in the beginning of December...it's been since I started this medication that I gained the 7 pounds. I will be stopping this within the week. Now I again have an additional 7 pounds to lose. My kidney stone medication was changed in the late summer/early fall to a higher dose. This I found out in early December can cause extreme muscle fatigue (I had), bad muscle cramping (I had to some degree), drop in blood pressure (oh yeah and I already have low blood pressure). Well, since then I have been dropped back to the lower dose. Well see how that goes in February.
Anyway on the WODS since 01-01-10.
CROSSFIT TOTAL 01-01-10
3 single attempts for max weight on
Back Squat
Press
Deadlift
My finals-
BS- 265
P- 100
DL- 305
TOTAL= 670
Well, I should've been able to at least get 315 pounds on the deadlift. That's what I did 01-01-09, and several times since then I have got higher numbers than that....well not so much. 275 and 305 both actually felt pretty easy, I don't know what happened.
The 265 almost made it to depth, but was close enough to count for CFT not for a powerlifting meet though.
I did however get 100 pounds on the press which is only the second time EVER and it went up pretty easy too. I really thought I'd get the 105 I tried for attempt #3 and I did get pretty close, but just could not quite get it up high enough.
Tonight 1-4-10 I was actually pretty psyched to do "The Vinn Man" I did pretty good last time we did it and didn't have any problems with muscle tightness pain until round 3, but even that I could push through...not so much tonight.
THE VINN MAN
3 Rounds 1 minute per station, with a continuous clock...no rest between stations, 1 minute rest between rounds...For TOTAL REPS
Deadlift 125#
Fitness ball hip extensions
Single leg goodmornings
1 1/2 goblet squats
Kettlebell swings 12kg
Glute ham raises
01-04-10 200 reps
I did things unscaled same as last time (total reps from last time = 255), I lost reps. My hip (gluteus minmus) tightened so tight I could hardly stand, or bend without weight to pick weights up or anything else required to complete the WOD. This all happened in round 2 my worst round today. I only got about 5 kettlebell swings and should have been able to get the 35ish I got in round one. The glute ham raises...I think I counted 2 maybe 3 and they were very shallow. I actually didn't get far enough to feel it in the hamstrings that round, only in the gluteus. Then deadlifts...again at 125# easy...I got about 20 the first round down to 4-5 for round 2...WTF. Round 3 went a little better but not as good as it should've been.
I haven't had this muscle tighten this bad in probably about a year, maybe more. Tighten, yes, but not to the point of almost tears that almost happened tonight...almost that or not finishing the WOD.
My ankle being sore and swollen killed the warm-up too. All the way around tonight was not a good day at the gym....We'll see what tomorrow brings with 5000# overhead anyhow.
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