Now that I'm getting back in the habit of doing WODs, I also need to get back in the habit of posting about them. :)
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3/8
Have to work on Friday and Saturday AM, so today was my chance to get WOD 12.3 counted and validated at CFR. My goal was 4 rounds, and I met that and exceeded it so I'm happy with how I did.
WOD 12.3
AMRAP in 18 minutes
15 box jumps
12 push press (75#)
9 toes to bar
Results: 4 rounds + 15 bj + 12 pp + 2 ttb
Prior to deciding to do the WOD today, I did strength, which was push press. For my final work set I got 120x1. I also got 115x3. So yeah, probably not a good idea to smoke my arms like that just prior to a WOD with high-rep, somewhat heavy PPs. Oh well! hehe
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3/7
Did a WOD on my own at the HITT Center (functional fitness gym on base).
Every 90 seconds, do 2 C&Js. Increase weight each round.
55-65-75-85-95-105-110
Jerks were decent, a couple sucked, the last one at 110 felt the best -- fast and deep and stable. Once I get back into "practice", I'm going to take some videos and post to YouTube for my weightlifting coach Facebook friends to look at.
WOD: 1/2 Barbara
5 rounds
10 pullups
15 pushups
20 situps
25 squats
Result: 29:33
Sad. The pushups took me FOREVER. I suck so bad at those. Time to start doing them nearly every day again, just like pullups. I think even sets of 5 would help immensely.
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3/3
WOD 12.2
AMRAP in 10 minutes:
45# snatch, 30 reps
75# snatch, 30 reps
100# snatch, 30 reps
Results: 60
I definitely went into the zone on this WOD, and it felt awesome. All of my weightlifting practice definitely showed here, the only reason I made it to 60 was by sticking with keeping my reps pretty. A lot of people I watched did NOT drop low under 75, but weren't able to power snatch it either. Which resulted in lots of weird press-out reps where I was afraid people were going to hit themselves in the face with the bar.
I love workouts with only 1 or 2 movements (unless one of those movements is pullups or pushups) because then it allows you to tunnel vision and really focus on technique. I think if I had been switching between snatches and another exercise, it would've been harder for me to drop under and squat snatch, and force myself to give up on power snatching.
I did get my bar loaded for 1 successful attempt and 1 unsuccessful attempt at 100# -- but afterwards I realized that I only put 25s and 2.5s on the bar. That's 90#. Oh well! It was still motivating to be able to put up that kind of weight, and do so with what I felt was "white light" technique. After a bit of rest, I did a single rep at 95# and then one at 100#. That felt good. :)
Showing posts with label squats. Show all posts
Showing posts with label squats. Show all posts
Thursday, March 8, 2012
Wednesday, September 7, 2011
Nooner
Hit the noon WOD today for the first time. Nice crowd, but they headed out pretty fast after the WOD. I still like the 9:30am group the best cause they love to chat afterwards. :)
This workout was pullup and pushup heavy, but being mindful that I'm attending the gymnastics cert this weekend, I modified. No need to show up to that class with hands too tender to even hang from the bar or rings.
AMRAP in 20 min:
25pullups ring rows
50pushups AbMat situps
75 squats
Results: 3 rounds + 12 ring rows
Damn, ring rows are killer! I forgot how annoying and hard they are! If I could artificially attach my hands to the bar and remove the grip elements from pullups, ring rows would be WAAAY harder, since there's no way to use momentum to help yourself up.
I focused on pulling my shoulder blades back and opening my chest, but I still felt this more in my arms than my pecs. Booo. Still figuring out the best ways to try to get those muscles activating more.
This workout was pullup and pushup heavy, but being mindful that I'm attending the gymnastics cert this weekend, I modified. No need to show up to that class with hands too tender to even hang from the bar or rings.
AMRAP in 20 min:
25
50
75 squats
Results: 3 rounds + 12 ring rows
Damn, ring rows are killer! I forgot how annoying and hard they are! If I could artificially attach my hands to the bar and remove the grip elements from pullups, ring rows would be WAAAY harder, since there's no way to use momentum to help yourself up.
I focused on pulling my shoulder blades back and opening my chest, but I still felt this more in my arms than my pecs. Booo. Still figuring out the best ways to try to get those muscles activating more.
Tuesday, March 29, 2011
Murph-esque
I didn't think I would workout today, but with only 2 athletes in the 530 class, I decided to do the WOD with them.
It was basically Murph, or at least the middle section of Murph.
WOD:
Run 800m
21 OHS (135#/95#)
2 rds "Cindy"
15 OHS
4 rds "Cindy"
9 OHS
6 rds "Cindy"
3 OHS
8 rds "Cindy"
Run 800m
Results: 66 minutes; 65# OHS; 1/2 knee pushups
While I didn't have it in me to do 200 Rx pushups tonight, I'm pretty happy with doing 100 unassisted pullups. No rips in my hands, either. Good stuff.
My back felt a little sore as I started, which freaked me out on the two long sets of OHS, but then the pain completely went away.
It was basically Murph, or at least the middle section of Murph.
WOD:
Run 800m
21 OHS (135#/95#)
2 rds "Cindy"
15 OHS
4 rds "Cindy"
9 OHS
6 rds "Cindy"
3 OHS
8 rds "Cindy"
Run 800m
Results: 66 minutes; 65# OHS; 1/2 knee pushups
While I didn't have it in me to do 200 Rx pushups tonight, I'm pretty happy with doing 100 unassisted pullups. No rips in my hands, either. Good stuff.
My back felt a little sore as I started, which freaked me out on the two long sets of OHS, but then the pain completely went away.
Friday, September 17, 2010
Finally Friday
I can't remember the last time I did CrossFit for five days in a row -- fulfilling my promise to complete all of my WODs during my week of programming was tough! Most folks at our box get a rest day on Wednesday, as there's no evening class, but I think my bud Melissa joined me for the 5 day WOD fest. :-D
Would any bodyweight-focused week of programming be complete without some kind of tabata? I think not!
Pushups -- Dropped down to 5 pretty quickly, but hung in there for the duration. I'm happy with that, because I know 95% of the pushups I did were full ROM.
Situps -- Stuck with 10 or 11 the whole way through, which is pretty standard for me on tabata ab mat butterfly situps. Like I said after my last crack at "Annie", I think I just need to find a way to do situps fasters. But that is pretty much at the very bottom of any CrossFit priority list I have. :-D hehe
Squats -- Holy shit were my legs beat down from the rest of the week! I was barely cranking out 10 or 11 by the last round. Crap! Usually I'm good to stick at 14 towards the end of tabata squats, but not on this day. My legs were cramping up and really hurting badly by the end, but I was trying to push through the pain as much as possible. I think I did manage to get over 100 on squats, though, so that was good. :)
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Later Friday night I did a "make up" WOD with a friend who'd had to miss class on Wednesday and Friday. Here's what we made up for ourselves.
21-15-9
burpees
situps
double unders (x3 singles)
Finished up with a sprint down and back on her cul-de-sac. During which we were followed by her husband driving the neighborhood kids around on a golf cart. Good times. :-D
Would any bodyweight-focused week of programming be complete without some kind of tabata? I think not!
"Tabata Something Else"Pullups - Started out with the goal of doing 5 per round. Did 5 on the first round, dropped down, and sadly waited until time ran out and didn't do anymore. I felt bad that I didn't jump up for another couple. So I did my 5 and then 1 or 2 the next round. :) I started crapping out after 4, then 3, then 2. My lowest score was 3 or 4 on the last round -- mostly because my right hand ripped open on round 7. I'm happy to report my kip was pretty good -- in terms of using hip power, and not just shoulder power. Yay! :) I think my total for pullups was in the high 30's.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Score is total reps from all 32 intervals.
Results: 270
Pushups -- Dropped down to 5 pretty quickly, but hung in there for the duration. I'm happy with that, because I know 95% of the pushups I did were full ROM.
Situps -- Stuck with 10 or 11 the whole way through, which is pretty standard for me on tabata ab mat butterfly situps. Like I said after my last crack at "Annie", I think I just need to find a way to do situps fasters. But that is pretty much at the very bottom of any CrossFit priority list I have. :-D hehe
Squats -- Holy shit were my legs beat down from the rest of the week! I was barely cranking out 10 or 11 by the last round. Crap! Usually I'm good to stick at 14 towards the end of tabata squats, but not on this day. My legs were cramping up and really hurting badly by the end, but I was trying to push through the pain as much as possible. I think I did manage to get over 100 on squats, though, so that was good. :)
--
Later Friday night I did a "make up" WOD with a friend who'd had to miss class on Wednesday and Friday. Here's what we made up for ourselves.
21-15-9
burpees
situps
double unders (x3 singles)
Finished up with a sprint down and back on her cul-de-sac. During which we were followed by her husband driving the neighborhood kids around on a golf cart. Good times. :-D
Wednesday, September 15, 2010
Swing, squat and pull
Today I finally got to introduce my box to one of my all-time favorite WODs, which I first did at CrossFit KoP.
I did all sets of swings unbroken except 16. I don't know what the heck happened, I just lost focus and dropped it after like the 7th swing. Lame.
Started off with 5 pullups in a row, so that rocked. :) Started losing my kip a little bit, but I gave myself a little mental pep talk and brought it back at the end. Yes there were a few ugly, somewhat deadhang pullups, but I've accepted those as normal for me. Maybe one day I'll have that beautiful consistent kip that others have. But until then, I'll get my chin over the bar however I can. :-D
I didn't remember how challenging the squats felt! Or maybe they just felt challenging today due to all the other stuff we've been up to this week. Making the promise to do all my own workouts is going to kill me! I am sooooo ready for a rest day, thankfully tomorrow's WOD is only 14 minutes total of work. But then again I should know better than to think a short AMRAP would feel "easy". :-p
For time:The clock was all jacked up, and stopped for an undetermined length of time at 19 minutes. So I'm not really sure how accurate my time was. But it couldn't have been more than a minute or two off, so I'm happy, since last time I used a 45# kettlebell and "mental floss" for my pullups, and finished in 23:35.
20 KB Swings, 20 Squats, 10 Pull-ups
18 KB Swings, 18 Squats, 9 Pull-ups
16 KB Swings, 16 Squats, 8 Pull-ups
14 KB Swings, 14 Squats, 7 Pull-ups
12 KB Swings, 12 Squats, 6 Pull-ups
10 KB Swings, 10 Squats, 5 Pull-ups
8 KB Swings, 8 Squats, 4 Pull-ups
6 KB Swings, 6 Squats, 3 Pull-ups
4 KB Swings, 4 Squats, 2 Pull-ups
2 KB Swings, 2 Squats, 1 Pull-up
Results: 20:38 -- 45# kb, kipping pullups
I did all sets of swings unbroken except 16. I don't know what the heck happened, I just lost focus and dropped it after like the 7th swing. Lame.
Started off with 5 pullups in a row, so that rocked. :) Started losing my kip a little bit, but I gave myself a little mental pep talk and brought it back at the end. Yes there were a few ugly, somewhat deadhang pullups, but I've accepted those as normal for me. Maybe one day I'll have that beautiful consistent kip that others have. But until then, I'll get my chin over the bar however I can. :-D
I didn't remember how challenging the squats felt! Or maybe they just felt challenging today due to all the other stuff we've been up to this week. Making the promise to do all my own workouts is going to kill me! I am sooooo ready for a rest day, thankfully tomorrow's WOD is only 14 minutes total of work. But then again I should know better than to think a short AMRAP would feel "easy". :-p
Monday, September 13, 2010
Squat clinic deets, "10"
Well, this morning was my first shot at the squat clinic, and I think it went well!
It was a nice manageable group of 5 at the 0830 class, and several of them really seemed to enjoy working on the basics. Got some feedback, and will tweak a tiny bit in the 2 evening classes, but overall I like what I came up with. Should be interesting to see how everybody progresses through the week, and beyond.
At some point I will try to make a short video of what am doing in our clinic. I'll have to find a volunteer to do the "ass lowering" drill, though. :-D
Honestly, just watch this Dan John video. You will be glad you did. Stick around for about 30 minutes, or at least make it to 20. He does go off on a few little tangents, but they're little nuggets of good info, not rambling, so it's all good. I am pretty much copying all of his techniques and cues.
Here's the sequence that the athletes will repeat each day after their warmup:
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In addition to squat therapy, we're also doing pushup therapy this week. Now that it's my chance to run the show for a week, I've instituted a "no knees" policy for pushups. I'm so excited to see if the ladies (and gentlemen) at our gym take to this new progression, and if they do, how much improvement it will lead to. Squeee!
If you don't know what I'm talking about here, see "Get Off Your Knees" by Lisbeth Darsh.
--
The WOD today was very simple, and gave everybody a chance to reinforce what we talked about during the skill session. Despite it's simplicity, if you execute it at a high enough intensity, it will feel like hell!
Which is where another Lis article comes into play -- "Lighten Up While You Still Can". That article is all about having a focus for each WOD -- either go heavy, or go fast. Commit to one and stick with it and don't fuck around. So true.
I think very soon it will be time for to unload the bar, stop trying to be the strongest at everything, and work at what I *really* suck at -- intensity.
It was a nice manageable group of 5 at the 0830 class, and several of them really seemed to enjoy working on the basics. Got some feedback, and will tweak a tiny bit in the 2 evening classes, but overall I like what I came up with. Should be interesting to see how everybody progresses through the week, and beyond.
At some point I will try to make a short video of what am doing in our clinic. I'll have to find a volunteer to do the "ass lowering" drill, though. :-D
Honestly, just watch this Dan John video. You will be glad you did. Stick around for about 30 minutes, or at least make it to 20. He does go off on a few little tangents, but they're little nuggets of good info, not rambling, so it's all good. I am pretty much copying all of his techniques and cues.
Here's the sequence that the athletes will repeat each day after their warmup:
- Samson Stretch/Lunge -- 30 seconds total for each leg; open hips fully
- Bottom of the squat stretch -- 30 seconds total; elbows pressing knees out; make sure everybody has feet wide enough, and angled enough; make first assessment on depth
- The "Amazing Ass Dropping Drill" OR "Mr. Universe & Buddha Belly" -- this one is where the Dan John video comes in, very hard to explain written out*
- Potato sack squats -- extend arms down, with fingers interlaced like you're holding a sack of potatoes; squat down and touch backs of fingers to the floor; provides a tactile cue when you've reached the bottom postion
- Potato sack squat to OHS -- lay PVC on floor in front of athlete; perform P.S. squat, then grab PVC with wide grip and lock out overhead; stand up; viola, an overhead squat!
- Wall squat -- you can't beat the classics; great for reinforcing sending the butt back, tall posture as you drop, weight in heels, and knees tracking out over toes
- Athlete squats in goblet squat position -- elbows pressing at knees
- Trainer stands behind athlete and provides support by bracing the outside of the athlete's butt with the inside of their calf/shin
- Providing support allows the athlete to drop lower than their normal "comfort zone"
- Trainer cues athlete -- "Big chest" or "Mr. Universe" or "Break the finger"; these are all aimed at improving the lumbar curve and spreading the chest out and up and moving the torso into a more upright position
- Trainer cues athlete -- "Buddha belly"; athlete relaxes lower belly, or actually pushes lower belly outward; this will cause the butt to drop, so trainer must be ready to provide support with their legs
- Continue to give alternating cues -- "Mr. Universe" and "Buddha belly" until athlete is at the bottom position, or is becoming unstable
- Lift athlete up and out of bottom position -- they will not be able to stand up from here on their own, as the stress response to push upward has been basically "switched off" by the drill
--
In addition to squat therapy, we're also doing pushup therapy this week. Now that it's my chance to run the show for a week, I've instituted a "no knees" policy for pushups. I'm so excited to see if the ladies (and gentlemen) at our gym take to this new progression, and if they do, how much improvement it will lead to. Squeee!
If you don't know what I'm talking about here, see "Get Off Your Knees" by Lisbeth Darsh.
--
The WOD today was very simple, and gave everybody a chance to reinforce what we talked about during the skill session. Despite it's simplicity, if you execute it at a high enough intensity, it will feel like hell!
"10"I finished last out of all the 830 peeps, which I thought was kinda hilarious! Though I did stop a bit here and there to check out form, and give some feedback. But still this was slow. My metcon/cardio has gone down the freaking toilet since I haven't really worked on it lately. I'm much more concerned with strength right now, and I think I probably always will be biased toward strength.
10 rounds:
10 pushups
10 situps
10 squats
Results: 15:58
Which is where another Lis article comes into play -- "Lighten Up While You Still Can". That article is all about having a focus for each WOD -- either go heavy, or go fast. Commit to one and stick with it and don't fuck around. So true.
I think very soon it will be time for to unload the bar, stop trying to be the strongest at everything, and work at what I *really* suck at -- intensity.
Sunday, July 25, 2010
Running, swimming, burpees and double unders
Dammit, I hate "catch up" posts, I really need to get myself back into the habit of posting WODs and workouts here the same day I complete them.
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Today we hit the pool for a little bit, and I did 4 rounds of this WOD that was posted there.
Honestly, there was no intensity on this, I was just trying to bust myself out of a crappy food coma. Saturday was a total waste in terms of food and activity, and Sunday hadn't been going so well either.
When I got home, I headed out to the garage to finally try out some of the muscle up progressions that I was all fired up about last week. I took some videos, which I'll put together for you guys to check out. I mainly did the video so I could compare what I did to what is shown in the "how to" video, and make sure I'm on the right track. Once I have the video, I'll post some thoughts to go along with it.
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Friday I coached the morning classes, and my buds Allie and Kirk stuck around to encourage me through the WOD which I did on my own after the 0830 class was finished. They rock. :)
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Thursday was a REST day. Yay! :)
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Wednesday I was feeling the impact of my first 2 WODs after a week off, and I wasn't sure I should do another WOD -- kind of that moment where you're not sure if more exercise will be best, or if what you really need is rest. Since I worked at the pool that day, I decided I would swim and run just to get the body moving, but keep the intensity to a minimum.
During one of my breaks at the pool I did 50 yards of each of the 6 strokes we covered in my Water Safety Instructor course -- front crawl, back crawl (backstroke), breaststroke, elementary backstroke, sidestroke and butterfly. Well, for the last one, we'll just say that I did the closest approximation to butterfly that I am capable of. :-p
After work I headed to a trail on base that's 90% shaded -- while I've acclimated to the heat here, exercising in the sun is still something that I can't quite handle. That's a lot of what slowed me down when we did Murph the other day. Anyway, I did about 35 minutes of running -- I'm not sure the exact distance, but it's probably somewhere between 3 and 4 miles. Good times.
Worked all the kinks out, and didn't make me feel worse, so mission accomplished. :)
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Coming soon, a compilation of all the Level 1 certification experiences that I've seen in blogs for kelsalynn, who has just signed up for her L1. Woot! :-D
--
Today we hit the pool for a little bit, and I did 4 rounds of this WOD that was posted there.
10 rounds:I made some modifications to this. When I can't kip, 10 pullups tends to look like 3-2-2-1-1-1 at the satart, and then get worse from there. Doing 5 at a time keeps things moving. Also, I try to do no fewer than 15 squats, so I upped this to 15 squats.
10 pullups
10 pushups
10 4-count flutter kicks
10 squats
Honestly, there was no intensity on this, I was just trying to bust myself out of a crappy food coma. Saturday was a total waste in terms of food and activity, and Sunday hadn't been going so well either.
When I got home, I headed out to the garage to finally try out some of the muscle up progressions that I was all fired up about last week. I took some videos, which I'll put together for you guys to check out. I mainly did the video so I could compare what I did to what is shown in the "how to" video, and make sure I'm on the right track. Once I have the video, I'll post some thoughts to go along with it.
--
Friday I coached the morning classes, and my buds Allie and Kirk stuck around to encourage me through the WOD which I did on my own after the 0830 class was finished. They rock. :)
2 rounds for time:I don't know if it was the sickness still hanging on, or what, but damn those burpees felt like they took *forever*. But that was 90 burpees per round, and my time on 100 burpees was 10:43 -- so I don't know if I could get much faster on this WOD. My calves are still sore from it 2 days later, definitely lots of jumping to kill your legs!
20 double unders
21 burpees
30 double unders
15 burpees
40 double unders
9 burpees
Results: 19:05
--
Thursday was a REST day. Yay! :)
--
Wednesday I was feeling the impact of my first 2 WODs after a week off, and I wasn't sure I should do another WOD -- kind of that moment where you're not sure if more exercise will be best, or if what you really need is rest. Since I worked at the pool that day, I decided I would swim and run just to get the body moving, but keep the intensity to a minimum.
During one of my breaks at the pool I did 50 yards of each of the 6 strokes we covered in my Water Safety Instructor course -- front crawl, back crawl (backstroke), breaststroke, elementary backstroke, sidestroke and butterfly. Well, for the last one, we'll just say that I did the closest approximation to butterfly that I am capable of. :-p
After work I headed to a trail on base that's 90% shaded -- while I've acclimated to the heat here, exercising in the sun is still something that I can't quite handle. That's a lot of what slowed me down when we did Murph the other day. Anyway, I did about 35 minutes of running -- I'm not sure the exact distance, but it's probably somewhere between 3 and 4 miles. Good times.
Worked all the kinks out, and didn't make me feel worse, so mission accomplished. :)
--
Coming soon, a compilation of all the Level 1 certification experiences that I've seen in blogs for kelsalynn, who has just signed up for her L1. Woot! :-D
Tuesday, July 20, 2010
Fight Gone Bad 5, back squat & metcon
First, some responses to comments.
For weighted pullups, I put the dumbbell handle basically in my crotch, and lock my legs together. I think this is an advantage we females have over guys! :-p However, this will only work up to about 20-25 pounds, at which point you either need to use a weighted vest (this is on my list of equipment I want) or a weight belt that you can hang dumbbells, kettlebells or plates from. I think I'll be good to go using the dumbbells for quite a while. :)
If you want to get involved in a CrossFit event, but aren't quite ready for a competition, you should check out Fight Gone Bad 5. Even if you don't belong to an affiliate, get a group of local CrossFitters to do the workout together. Sara and her husband did this last year, bringing in a few friends, and raising money. This year the beneficiaries for FGB5 are the Wounder Warrior Project, LIVESTRONG and the CrossFit Foundation. I wish I could join Sara this year, but I'm already committed to doing the USMC Mud Run that same Saturday, which is a bummer. Next year, for sure.
--
I considered taking a rest day today to help ease myself back into working out, especially since I felt like I was going to die by the end of work yesterday. But I went this morning at 0830 anyway. We'll see how that decision plays out later today -- lifeguarding isn't super fun when the heat index is 110 degrees.
Push presses were nice and quick, broke the first set at 16, second set at 10, and third set was unbroken.
Pushups were a hot freaking mess. Got them in really variable sets, no more than 5-6 in a row. These will probably continue to be a challenge for me. Side note: If you watch the final event of the CF Games, many of the top 16 ladies had to take breaks during the set of 30 pushups. That made me feel better about my pushups struggles.
Pumped the squats out unbroken in all 3 rounds.
The runs were decent, though I wouldn't call them "sprints". :)
Man, during the first round after the push presses my heart was racing so bad!! It was freaking me out! So I dialed back the intensity a bit, no need to F myself up. The virus is still affecting my respiratory system, and I'm sure other parts of my body, not to mention side effects from the meds I'm taking to deal with the symptoms. Damn Sudafed -- I hate how that stuff makes me feel, but it's nice not to have snot flowing out of your nose 24-7. :-p
For weighted pullups, I put the dumbbell handle basically in my crotch, and lock my legs together. I think this is an advantage we females have over guys! :-p However, this will only work up to about 20-25 pounds, at which point you either need to use a weighted vest (this is on my list of equipment I want) or a weight belt that you can hang dumbbells, kettlebells or plates from. I think I'll be good to go using the dumbbells for quite a while. :)
If you want to get involved in a CrossFit event, but aren't quite ready for a competition, you should check out Fight Gone Bad 5. Even if you don't belong to an affiliate, get a group of local CrossFitters to do the workout together. Sara and her husband did this last year, bringing in a few friends, and raising money. This year the beneficiaries for FGB5 are the Wounder Warrior Project, LIVESTRONG and the CrossFit Foundation. I wish I could join Sara this year, but I'm already committed to doing the USMC Mud Run that same Saturday, which is a bummer. Next year, for sure.
--
I considered taking a rest day today to help ease myself back into working out, especially since I felt like I was going to die by the end of work yesterday. But I went this morning at 0830 anyway. We'll see how that decision plays out later today -- lifeguarding isn't super fun when the heat index is 110 degrees.
Strength: Back squat 5-5-5-5
Results: 95-105-115-115I wasn't feelin' it this morning? You know some days you're amped up to lift heavy shit, and other days you're like 'MEH'. Today was a bit meh for me. And honestly, back squat is my *least* favorite rack position. I know most people hate the front squat rack because it's so awkward, but I love it. Maybe cause I'm good at it. :-p Either way, I got my squats done, so that was a positive. :)
Metcon:Results: 10:46 Rx
21-15-9
Push press (75/55)
Pushups
Squats
150m sprint
Push presses were nice and quick, broke the first set at 16, second set at 10, and third set was unbroken.
Pushups were a hot freaking mess. Got them in really variable sets, no more than 5-6 in a row. These will probably continue to be a challenge for me. Side note: If you watch the final event of the CF Games, many of the top 16 ladies had to take breaks during the set of 30 pushups. That made me feel better about my pushups struggles.
Pumped the squats out unbroken in all 3 rounds.
The runs were decent, though I wouldn't call them "sprints". :)
Man, during the first round after the push presses my heart was racing so bad!! It was freaking me out! So I dialed back the intensity a bit, no need to F myself up. The virus is still affecting my respiratory system, and I'm sure other parts of my body, not to mention side effects from the meds I'm taking to deal with the symptoms. Damn Sudafed -- I hate how that stuff makes me feel, but it's nice not to have snot flowing out of your nose 24-7. :-p
Sunday, July 11, 2010
Alive and kicking
Um, WTF? How have I gone this long without posting anything here?
Maybe it has something to do with the unpublished draft post titled "Lost: CrossFit Mojo"...
I've still been doing WODs, but definitely not anything close to my dedicated 3-on-1-off I had going for a while.
I got a pullup bar for at home, as well as rings, and the pool I've been lifeguarding at also has a pullup bar that I've been using a lot. I'm working my tiny kip / almost deadhang pullups since that bar is mounted very close to the wall. I get 30 minute breaks throughout the day, and try to do 5 rounds of a Cindy-ish thing -- as many pullups as I can in a row (3-4 usually), 10 pushups and 20 squats.
That must be working, because last Tuesday I did Murph and managed to finish the whole thing. Definitely without the weight vest though! It took me about 90 minutes, and I broke the 100 pullups, 200 pushups and 300 squats into 20 rounds of Cindy. Finished 12 rounds of Cindy in 20 minutes, BTW. Much better than my pitiful performance (7 rounds + 5 pullups) a couple months ago.
Also, I've worked up to 4 unassisted ring dips in a row. It's time to get a freaking muscle up! But I have a new strategy in that area. I would like to start with doing a strict muscle up, instead of trying to fling myself up and into it. We'll see if I stick with that idea, but it's the one I'm thinking about now.
--
I'm in a bit of a different place with my CrossFitting right now... It's coming up on a year since I really started dedicating myself to this program, and I've definitely seen lots of benefits. But a few things have happened in the last 4 or 5 months that have squelched some of my enthusiasm. The sad thing is that those things are all external, and I have let them affect me. I need to get refocus on what matters to me, what motivates me, why I want to CrossFit, and why I want to coach -- irregardless of whatever else is going on around me.
--
Also, I'd like to mention that I'm on a 2nd read of the book "Women, Food and God" by Geneen Roth right now, and I highly recommend it to those who have struggles with compulsive overeating. That's an area that I struggle with, and more so when I'm not super-focused on training.
--
So, hopefully this will get me started with some more regular posting. Not because I think anyone out there is really anxious to read about my WODs (except maybe Angie, thanks for the email girl :p), but because I need to continue to keep this record.
A closing link from CrossFit Fenway: On Blogging.
Maybe it has something to do with the unpublished draft post titled "Lost: CrossFit Mojo"...
I've still been doing WODs, but definitely not anything close to my dedicated 3-on-1-off I had going for a while.
I got a pullup bar for at home, as well as rings, and the pool I've been lifeguarding at also has a pullup bar that I've been using a lot. I'm working my tiny kip / almost deadhang pullups since that bar is mounted very close to the wall. I get 30 minute breaks throughout the day, and try to do 5 rounds of a Cindy-ish thing -- as many pullups as I can in a row (3-4 usually), 10 pushups and 20 squats.
That must be working, because last Tuesday I did Murph and managed to finish the whole thing. Definitely without the weight vest though! It took me about 90 minutes, and I broke the 100 pullups, 200 pushups and 300 squats into 20 rounds of Cindy. Finished 12 rounds of Cindy in 20 minutes, BTW. Much better than my pitiful performance (7 rounds + 5 pullups) a couple months ago.
Also, I've worked up to 4 unassisted ring dips in a row. It's time to get a freaking muscle up! But I have a new strategy in that area. I would like to start with doing a strict muscle up, instead of trying to fling myself up and into it. We'll see if I stick with that idea, but it's the one I'm thinking about now.
--
I'm in a bit of a different place with my CrossFitting right now... It's coming up on a year since I really started dedicating myself to this program, and I've definitely seen lots of benefits. But a few things have happened in the last 4 or 5 months that have squelched some of my enthusiasm. The sad thing is that those things are all external, and I have let them affect me. I need to get refocus on what matters to me, what motivates me, why I want to CrossFit, and why I want to coach -- irregardless of whatever else is going on around me.
--
Also, I'd like to mention that I'm on a 2nd read of the book "Women, Food and God" by Geneen Roth right now, and I highly recommend it to those who have struggles with compulsive overeating. That's an area that I struggle with, and more so when I'm not super-focused on training.
--
So, hopefully this will get me started with some more regular posting. Not because I think anyone out there is really anxious to read about my WODs (except maybe Angie, thanks for the email girl :p), but because I need to continue to keep this record.
A closing link from CrossFit Fenway: On Blogging.
Wednesday, June 30, 2010
Long-ass WOD
10-9-8-7-6-5-4-3-2-1:
pull ups
push ups
sit ups
squats
400m run
Results: 50:38
Can you say "c wiss needs to work on her running"? :)
However, c wiss rocked her pullups in comparison to where they were at 2-3 months ago, so she was happy. :)
There were only a few instances where I was doing one at a time, I tried to string at least 2 together most of the time. And I think I got them unbroken starting from 4 or 5 and down to 1. Woot!
The rest of the movements were simple, didn't rest of break sets or anything. Just struggled through the pullups and runs.
--
This WOD is modified from one called "Dyer", which includes burpees, but only prescribes a 200m run... That sounds a tiny bit easier, but I don't know. I would have to try it out to compare. :)
pull ups
push ups
sit ups
squats
400m run
Results: 50:38
Can you say "c wiss needs to work on her running"? :)
However, c wiss rocked her pullups in comparison to where they were at 2-3 months ago, so she was happy. :)
There were only a few instances where I was doing one at a time, I tried to string at least 2 together most of the time. And I think I got them unbroken starting from 4 or 5 and down to 1. Woot!
The rest of the movements were simple, didn't rest of break sets or anything. Just struggled through the pullups and runs.
--
This WOD is modified from one called "Dyer", which includes burpees, but only prescribes a 200m run... That sounds a tiny bit easier, but I don't know. I would have to try it out to compare. :)
Thursday, June 17, 2010
Quick WOD at the base gym
I'm guessing on the date for this one. I have it written in my notebook, and I remember doing it at the base gym, but I'm not sure what evening I did it... Maybe it was a weekend? I dunno. This is good enough. :)
--
Modified from a workout I did at CF KoP over the winter, and really liked. I pulled down the # of reps on kb swings to make sure I was done quickly because my husband was waiting for me to finish up so we could go home.
Results: 20:04
There's one place in the base gym where I can do kipping pullups, and it's a squat rack -- I use these weird sloped handle-things that are attached to the rear cross bar. They hurt my hands, and I hate them, and because they're sloped I can't mix my grip from overhand to underhand and that all just pisses me the F off. Everytime my husband came within earshot during this WOD, I was f-boming all over the place bitching to him about the pullup bar.
I mention this just because it cracks me up how pissy I get while WOD-ing. I'm really such a wuss about some stuff! And to think I had you all fooled about how hardcore I am. hehe
All in all, good practice on pullups, and fun doing my kb swings, which I love. :)
--
In hind sight I should've just left in the longer sets of kb swings - doing 1 swing is just weird. It probably wouldn't have taken that much longer to finish the WOD, though it would have been harder on my hands. Or maybe if I repeat this, I'll leave the kb swings at 10 the whole time, and decrease only pullups and squats. Something to consider.
--
Modified from a workout I did at CF KoP over the winter, and really liked. I pulled down the # of reps on kb swings to make sure I was done quickly because my husband was waiting for me to finish up so we could go home.
WOD:
10 pullups, 10 kb swings, 20 squats
9 pullups, 9 kb swings, 18 squats
8 pullups, 8 kb swings, 16 squats
...
1 pullup, 1 kb swing, 2 squats
Results: 20:04
There's one place in the base gym where I can do kipping pullups, and it's a squat rack -- I use these weird sloped handle-things that are attached to the rear cross bar. They hurt my hands, and I hate them, and because they're sloped I can't mix my grip from overhand to underhand and that all just pisses me the F off. Everytime my husband came within earshot during this WOD, I was f-boming all over the place bitching to him about the pullup bar.
I mention this just because it cracks me up how pissy I get while WOD-ing. I'm really such a wuss about some stuff! And to think I had you all fooled about how hardcore I am. hehe
All in all, good practice on pullups, and fun doing my kb swings, which I love. :)
--
In hind sight I should've just left in the longer sets of kb swings - doing 1 swing is just weird. It probably wouldn't have taken that much longer to finish the WOD, though it would have been harder on my hands. Or maybe if I repeat this, I'll leave the kb swings at 10 the whole time, and decrease only pullups and squats. Something to consider.
Tuesday, May 18, 2010
100 burpees
Well, I finally did this one! Last time I went on an extended trip I kept telling myself the next workout would be 100 burpees. Today was finally the day!
Results: 10:43
That's basically a 10 burpee/minute pace, right? I'm OK with that. :-p
Immediately after finished the burpees, I did a set of 50 situps, rested a bit and did 50 more. Then 50 squats, and 10 walkout pushups. I need to incorporate those into my warmups more, they really get the shoulders going.
And now I am very late for showering to have lunch with my parents and their friend, so I'm off. But hopefully I'll report back tomorrow about a WOD at CF Pittsburgh. :)
Results: 10:43
That's basically a 10 burpee/minute pace, right? I'm OK with that. :-p
Immediately after finished the burpees, I did a set of 50 situps, rested a bit and did 50 more. Then 50 squats, and 10 walkout pushups. I need to incorporate those into my warmups more, they really get the shoulders going.
And now I am very late for showering to have lunch with my parents and their friend, so I'm off. But hopefully I'll report back tomorrow about a WOD at CF Pittsburgh. :)
Sunday, May 16, 2010
Threesome
Tom's roommate Chels joined us in the basement today for a CrossFit threesome (teehee!). We did a modified version of this vacation WOD (originally from CF KoP).
This was a good mix of a quickie workout, and one where you were *really* hurting in the middle of it. I forgot how brutal it is to do squats after all of those lunges. OW.
I did a few 30 second handstand holds to finish it off. :)
Also, I should add that Chelsea is pretty convinced that CrossFit rocks! :-D
30-20-10-5Results: 12:10
squats
situps
pushups
lunges
This was a good mix of a quickie workout, and one where you were *really* hurting in the middle of it. I forgot how brutal it is to do squats after all of those lunges. OW.
I did a few 30 second handstand holds to finish it off. :)
Also, I should add that Chelsea is pretty convinced that CrossFit rocks! :-D
Friday, May 7, 2010
Cindy and Diane
I meant to blog yesterday, but just didn't get around to it.
On Thursday we did Cindy.
I think I did one set of 2 pullups. The rest were singles. And despite my practice session on Tuesday where I kipped over the bar, probably only 20% of the pullups I did for Cindy were "one pull". The rest were those really slow, tortured, double-pull trainwrecks.
Back in early March I did a partner version of Cindy, and did 5 or 6 rounds where I did all 5 pullups in a row. Depressing.
Though I guess I should remind myself that I had to first progress in order to regress... And maybe I'm learning something that will help me coach others through this kind of thing...
If anyone puts 7 rounds up on our PR board, I'm going to erase it. It's fucking embarrassing...
--
Today's WOD was Diane.
Did HSPU with 2 AbMats. That feels a little shallow, even though I go to failure so quickly. It will be time to drop down to 1 mat soon.
I am really proud of how far I've come with handstands. I can kick up into one with no problem now, and it definitely used to be a skill where I was a total disaster. I'd like to learn how to kip, because I think I would need that in order to get my head to the ground, or to do them on plates or paralettes like in competition.
I considered doing 155 deadlifts, but could barely do 145, so I left it alone. My back tightened up a tiny bit on these -- my form wasn't as good as it could have been. And my deadlift return is still a total trainwreck. At least the setup seems to be solid now, and the pull.
--
Video from CrossFit Portland. I feel like I've put this one in a post before, but it's all good, cause it's worth watching again.
A tribute to women of CrossFit Portland from CrossFit Portland on Vimeo.
On Thursday we did Cindy.
"Cindy"Results: 7 rounds + 5 pullups
As many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats
I think I did one set of 2 pullups. The rest were singles. And despite my practice session on Tuesday where I kipped over the bar, probably only 20% of the pullups I did for Cindy were "one pull". The rest were those really slow, tortured, double-pull trainwrecks.
Back in early March I did a partner version of Cindy, and did 5 or 6 rounds where I did all 5 pullups in a row. Depressing.
Though I guess I should remind myself that I had to first progress in order to regress... And maybe I'm learning something that will help me coach others through this kind of thing...
If anyone puts 7 rounds up on our PR board, I'm going to erase it. It's fucking embarrassing...
--
Today's WOD was Diane.
"Diane"Results: 20:22
21-15-9
Deadlift (225/145)
Handstand pushups
Did HSPU with 2 AbMats. That feels a little shallow, even though I go to failure so quickly. It will be time to drop down to 1 mat soon.
I am really proud of how far I've come with handstands. I can kick up into one with no problem now, and it definitely used to be a skill where I was a total disaster. I'd like to learn how to kip, because I think I would need that in order to get my head to the ground, or to do them on plates or paralettes like in competition.
I considered doing 155 deadlifts, but could barely do 145, so I left it alone. My back tightened up a tiny bit on these -- my form wasn't as good as it could have been. And my deadlift return is still a total trainwreck. At least the setup seems to be solid now, and the pull.
--
Video from CrossFit Portland. I feel like I've put this one in a post before, but it's all good, cause it's worth watching again.
A tribute to women of CrossFit Portland from CrossFit Portland on Vimeo.
Friday, April 30, 2010
Trying to get back in the saddle
Ah, an unplanned hiatus... Those are never good.
I've gained back about 5-7 pounds, and based on pullups yesterday, I am back to sucking at those (i.e. lots of singles with 3/4 kip and 1/4 dead hang to finish).
Gah.
This past week was just about getting my ass into the gym; not about performance or skills or anything. Just showing up. Back to the basics, because I am struggling with my headspace right now.
--
Saturday, April 24
Went out of town with husband last weekend, and we hit up a little WOD I wrote up in the hotel gym. They had a cable crossover machine with pullup "handles" attached and a tile removed from the ceiling for head clearance -- that was a nice surprise. After a week off, and two weeks of eating total crap, I felt pukey the entire time. But it was very good for me to get my body moving, I'm glad that my husband has such wonderful abilities to motivate me to want to exercise. :)
--
Tuesday, April 27
In a word, horrible. I had a bad attitude, and I was sluggish and sucked at ring dips. I hate having to use the freaking band, even the tiny one. Gotta get these ring dips conquered so I can move the fuck on.
--
Wednesday, April 28
I used two abmats for my handstand pushups. After the total debacle the day before, where I finished about 5-10 minutes after everyone else, I decided to scale the HSPU to 10ish per round during the first round. When I got to 11, I just kept failing attempts. So I freaking moved on, and got the freaking WOD done. Not my usual style, but this week was seriously ONLY about showing up and moving.
--
Thursday, April 29
I coached this one in the morning, and then came back to WOD with the group that night. I'm glad I did, because the press turned out better than I expected. Plus I shared a bar with 2 dudes, and went heavier than one of them -- it's the little things that make my inner feminist happy. :-D
Then it was metcon time.
That is a sad 1k row time, geesh. But oh well, at least I have a bench mark now -- I didn't have a 1k time written down anywhere.
My pullups in this WOD were so damn ugly, like I said at the beginning of this post. I tore the shit out of my hands with going on and off the bar so damn much doing singles. ARGH! I wanted to punch a hole in the wall I was so angry and frustrated. This was supposed to be a metcon, not some kind of grind-it-out-WOD. Good lord... I just have to keep telling myself that this is what happens when you eat shit, gain weight and take a week off and do nothing.
Not to mention that what I ate on Thursday before the WOD was ridiculous and totally uncalled for... But bad food choices are a topic for another post another day...
--
Friday, April 30
Coached at 0630, then a fellow trainer who was hanging around offered for me to do the WOD at 0830 while he coached. No problemo, I needed a kick in the ass to get my workout in today.
I could've done this one faster, but overall I was OK with how I did. Did all sets of squats unbroken, though I did take time to rest between the runs and squats to make sure I had enough juice to pump out all the sqauts.
--
And that brings us to today, how nice. Time to go through and put a shit ton of labels on this post and publish it...
I've gained back about 5-7 pounds, and based on pullups yesterday, I am back to sucking at those (i.e. lots of singles with 3/4 kip and 1/4 dead hang to finish).
Gah.
This past week was just about getting my ass into the gym; not about performance or skills or anything. Just showing up. Back to the basics, because I am struggling with my headspace right now.
--
Saturday, April 24
Went out of town with husband last weekend, and we hit up a little WOD I wrote up in the hotel gym. They had a cable crossover machine with pullup "handles" attached and a tile removed from the ceiling for head clearance -- that was a nice surprise. After a week off, and two weeks of eating total crap, I felt pukey the entire time. But it was very good for me to get my body moving, I'm glad that my husband has such wonderful abilities to motivate me to want to exercise. :)
5 rounds for time:Results: ~22 minutes
5 pullups
10 squats
10 situps
10 pushups
10 lunges (each leg)
handstand hold (20 seconds)
--
Tuesday, April 27
In a word, horrible. I had a bad attitude, and I was sluggish and sucked at ring dips. I hate having to use the freaking band, even the tiny one. Gotta get these ring dips conquered so I can move the fuck on.
21-15-9 for time of:Results: ~20 minutes
DB thrusters (35lbs/25)
ring dips
double unders
--
Wednesday, April 28
I used two abmats for my handstand pushups. After the total debacle the day before, where I finished about 5-10 minutes after everyone else, I decided to scale the HSPU to 10ish per round during the first round. When I got to 11, I just kept failing attempts. So I freaking moved on, and got the freaking WOD done. Not my usual style, but this week was seriously ONLY about showing up and moving.
3 rounds for time of:Results: ~20 minutes
15 med ball cleans (20lbs/14)
15 handstand push ups
400m run
--
Thursday, April 29
I coached this one in the morning, and then came back to WOD with the group that night. I'm glad I did, because the press turned out better than I expected. Plus I shared a bar with 2 dudes, and went heavier than one of them -- it's the little things that make my inner feminist happy. :-D
PressMy first 95 went up s-l-o-w-l-y and it was ugly, but I got that bitch locked the fuck out. Booyeah! PR by 10 pounds, hollah! My second attempt at 95 unfortunately did not go anywhere -- guess I only had one in me. But I'm happy because my old PR of 85, and also 90, both went up nicely, very solid. I am convinced doing unscaled pullups is what is making all the difference in my overhead strength. There's some kind of synergy there, where gains in each area helps move the other along.
1-1-1-1-1-1-1
75-85-90-95-95m-85-75
Then it was metcon time.
Complete the following for time:Results: 19:45 total time; 4:14 row
1000m row
40 kettlebell swings (24k/16)
25 pull ups
20 kettlebell swings
15 pull ups
That is a sad 1k row time, geesh. But oh well, at least I have a bench mark now -- I didn't have a 1k time written down anywhere.
My pullups in this WOD were so damn ugly, like I said at the beginning of this post. I tore the shit out of my hands with going on and off the bar so damn much doing singles. ARGH! I wanted to punch a hole in the wall I was so angry and frustrated. This was supposed to be a metcon, not some kind of grind-it-out-WOD. Good lord... I just have to keep telling myself that this is what happens when you eat shit, gain weight and take a week off and do nothing.
Not to mention that what I ate on Thursday before the WOD was ridiculous and totally uncalled for... But bad food choices are a topic for another post another day...
--
Friday, April 30
Coached at 0630, then a fellow trainer who was hanging around offered for me to do the WOD at 0830 while he coached. No problemo, I needed a kick in the ass to get my workout in today.
5 rounds for time of:Results: 10:04
7 front squats* (155lbs/95)
150m run
*wt will come from the ground
I could've done this one faster, but overall I was OK with how I did. Did all sets of squats unbroken, though I did take time to rest between the runs and squats to make sure I had enough juice to pump out all the sqauts.
--
And that brings us to today, how nice. Time to go through and put a shit ton of labels on this post and publish it...
Saturday, April 17, 2010
Partnering-up on Saturday morning
We did a little partner workout this morning, and it was just what I needed. My butt and hamstrings are seriously blasted from all those deadlifts and waiter walks on Thursday, plus scrubbing all the floors in my house on Friday. Husband's sister and her boyfriend arrived last night, so the rest of today will be a beach day - yay!
WOD:
One partner works at a time. Both run the 400 together.
200 air squats
80 push press (95/65)
400m run
100 box jumps (24/20)
50 burpees
Results: Allie and I finished in about 22 minutes
Didn't even do any pullups afterwards -- not even 1. LAME. I really need to get a solid goal list written, and a game plan for post-WOD skill work. TBD...
WOD:
One partner works at a time. Both run the 400 together.
200 air squats
80 push press (95/65)
400m run
100 box jumps (24/20)
50 burpees
Results: Allie and I finished in about 22 minutes
Didn't even do any pullups afterwards -- not even 1. LAME. I really need to get a solid goal list written, and a game plan for post-WOD skill work. TBD...
Tuesday, March 30, 2010
LAME-O
My performance on tonight's WOD was just freaking L-A-M-E.
I got done with lifeguard class, showered and drove over to the box right away, since yesterday I skipped the WOD after going home after class. But once I was there, I still didn't want to be there...
As a result, I totally took it easier on myself that I should have, broke up sets into smaller sets than I should have, rested more than I should have. Booooooo.
I guess the excuse is, "oh, you just spent 2 hours in the pool." But whatever. What is the point of showing up, if you're not really SHOWING UP?
--
"Barbara"
5 rounds for time:
20 pullups
30 pushups
40 situps
50 squats
Results: 47:05
Despite a crappy effort, I still finished as Rx'd, and as a result I can say I completed another benchmark WOD as prescribed (not sure why I left this one off my 1Q10 goal list?). That is the redeeming element of today.
I got done with lifeguard class, showered and drove over to the box right away, since yesterday I skipped the WOD after going home after class. But once I was there, I still didn't want to be there...
As a result, I totally took it easier on myself that I should have, broke up sets into smaller sets than I should have, rested more than I should have. Booooooo.
I guess the excuse is, "oh, you just spent 2 hours in the pool." But whatever. What is the point of showing up, if you're not really SHOWING UP?
--
"Barbara"
5 rounds for time:
20 pullups
30 pushups
40 situps
50 squats
Results: 47:05
Despite a crappy effort, I still finished as Rx'd, and as a result I can say I completed another benchmark WOD as prescribed (not sure why I left this one off my 1Q10 goal list?). That is the redeeming element of today.
Friday, March 12, 2010
20 minutes
Tried to leave home early enough to make it to Ultimate CrossFit for the noon WOD, but I didn't time it right. So I did a vacation WOD here at my sister's house. Yes, I am road-trippin' yet again. :)
Max Rounds in 20 minutes:
5 Pushups
10 Situps
15 Squats
Results: 18, I think -- my niece was writing my tally, and I think she was a little generous :)
Thanks to CrossFit Troy for the nice list.
I purposefully picked this one cause it wouldn't be super challenging, but I could still work on my pushups and get my sweat on. Mission accomplished.
Max Rounds in 20 minutes:
5 Pushups
10 Situps
15 Squats
Results: 18, I think -- my niece was writing my tally, and I think she was a little generous :)
Thanks to CrossFit Troy for the nice list.
I purposefully picked this one cause it wouldn't be super challenging, but I could still work on my pushups and get my sweat on. Mission accomplished.
Wednesday, March 10, 2010
PTP Day what?
Monday morning my regularly scheduled life was interrupted by some kind of stomach bug or food poisoning. EWWWWW.
No stomach pains or other "issues" on Tuesday, but I was just "blah" and husband was away for work stuff, so I ended up skipping that day too.
As of today everything is back to normal, except I feel funky due to eating toast and peanut butter while I was sick. I just couldn't really think of anything else to eat. Other than bananas and applesauce. I am thanking God I didn't throw up, because I hate throwing up.
I am not sure where to "restart" with my PTP, because I am leaving Friday AM to go out of town for the weekend. The one bad thing about working on deadlifts is that you can't really do it "on the go"...
I have a trainer's meeting tonight -- I could arrive early for that and get my deadlifting in them... we shall see...
--
Since I was feeling unsure about how to continue my PTP program, I went ahead and attended the 0830 WOD at my box. It was a tabata day. We did bottom-to-bottom squats, pushups, double unders and situps.
Squats: 18-15-13-11-8-7-7-6
Pushups: 10-8-7-6-5-5-5-5
Double unders: 9-9-7-6-9-9-10-7
Situps: 15-14-12-11-11-11-10-10
My only "victory" today was the double unders. Everything else was crappy.
For squats, I think I just wasn't focusing? Instead of moving through the pain and cramping, I just let it cripple me and stop me from moving. Good practice for my cert (holy crap it's in 10 days!). Hoping I can get 3-4 more practice sessions of bottom-to-bottom before then.
And what the heck was up with my situps? Total crap. Pushups were passable.
In any case, I'm just glad my ass was back in the gym. I was feeling very de-motivated yesterday, and it worried me.
--
This video is freaking cool. I love Oly lifting. It was posted by Ultimate CrossFit.
No stomach pains or other "issues" on Tuesday, but I was just "blah" and husband was away for work stuff, so I ended up skipping that day too.
As of today everything is back to normal, except I feel funky due to eating toast and peanut butter while I was sick. I just couldn't really think of anything else to eat. Other than bananas and applesauce. I am thanking God I didn't throw up, because I hate throwing up.
I am not sure where to "restart" with my PTP, because I am leaving Friday AM to go out of town for the weekend. The one bad thing about working on deadlifts is that you can't really do it "on the go"...
I have a trainer's meeting tonight -- I could arrive early for that and get my deadlifting in them... we shall see...
--
Since I was feeling unsure about how to continue my PTP program, I went ahead and attended the 0830 WOD at my box. It was a tabata day. We did bottom-to-bottom squats, pushups, double unders and situps.
Squats: 18-15-13-11-8-7-7-6
Pushups: 10-8-7-6-5-5-5-5
Double unders: 9-9-7-6-9-9-10-7
Situps: 15-14-12-11-11-11-10-10
My only "victory" today was the double unders. Everything else was crappy.
For squats, I think I just wasn't focusing? Instead of moving through the pain and cramping, I just let it cripple me and stop me from moving. Good practice for my cert (holy crap it's in 10 days!). Hoping I can get 3-4 more practice sessions of bottom-to-bottom before then.
And what the heck was up with my situps? Total crap. Pushups were passable.
In any case, I'm just glad my ass was back in the gym. I was feeling very de-motivated yesterday, and it worried me.
--
This video is freaking cool. I love Oly lifting. It was posted by Ultimate CrossFit.
--
If this could be my dad too, I would be sooooooooo happy and thankful. Unfortunately he has no interest in quitting smoking. And it's not even like he is married to someone who smokes and that's what's stopping him. It's the other way around -- my mom has had to put boundaries on where he's allowed to smoke to try to protect herself. No more smoking in the house at all (he used to smoke in his office), no more smoking in the car when she's riding with him.
*sigh* I hate that he smokes, and that he has watched both of his parents (smokers) and one brother (smoker) die of cancer, and he is currently watching another sister (smoker) fight cancer. How does that not get through to you? And the man is obsessive about taking vitamins for prostate health, because prostate cancer runs in the family -- but why can't he come to terms with the fact that quitting smoking is the single most powerful preventative measure that he could take? So frustrating.
OK, sorry, I was just gonna post the link, but then I had to rant. This is something the really, really bothers me. I don't want to watch my nieces and nephews, or my own children if/when I have them, watch their grandfather die of cancer like I had to watch my grandfather die of cancer. It is fucking horrible.
--
I've finished my first re-read of the Level I cert "manual". If you're curious, here's the link. It's basically a compendium of many of the early issues of the CrossFit journal, the Level II study materials (points of performance and fault correction for 9 foundational movements) and a few articles about rhabdo/safety. It's excellent in my opinion! What a great resource. The early version that one of our coaches sent me did not include everything, so today I will do my first read-through on the new additions, and then I'll be ready for a final re-read of it all next week sometime.
One note on content though -- there is a section on Zone. That is not my thing, so I hope there aren't too many questions on that. I should really make it a point to memorize the carb-fat-protein percentages though, just in case... With my crazy history of disordered eating, the last thing I need to do is weigh and measure. I'm in the food quality camp all the way baby. :)
I am good at taking tests, and the exam at the end of the certification seminar will only be 50 questions, but I am really nervous! Maybe it's just because I haven't taken a test in so long. I also wish there were some practice questions to try out so I could get a feel for the testing format. I will report back here afterwards, and hopefully that will help others who might be nervous. :)
--
I have been thinking a lot about where I go after my Level I... I read an "affiliate snapshot" on the affiliate blog (which of course I can't find now...), and the interviewee talked about sticking with the basics. There are so many different "extra" certifications that sound really interesting. Endurance, rowing, Olympic weightlifting, kettlebells, gymnastics, mobility. While it would be amazing to be able to bring specialized knowledge back to my home affiliate, what I really need to focus on is just becoming a coach. Figuring out my own style, learning to manage a class efficiently, finding that sweet spot between correction and encouragement, learning how to get the very best out of each athlete in my class.
It's basically what Glassman talks about in his Virtuosity article.
So with that in mind, the only additional training I'm even considering is the Coaches Prep Course or the Level II Course. I'm intrigued by the prep course, but I'd like to see how the Level I testing shakes out, and how that will impact Level II stuff before I invest any more money.
And of course I'm going to be busy enough with doing the ISSA personal trainer course as well as a few aquatics courses locally. Those two are mainly meant to give me a better chance of getting a paying job at either the local rec center or the base gym, though I'd love to just do CrossFit.
If this could be my dad too, I would be sooooooooo happy and thankful. Unfortunately he has no interest in quitting smoking. And it's not even like he is married to someone who smokes and that's what's stopping him. It's the other way around -- my mom has had to put boundaries on where he's allowed to smoke to try to protect herself. No more smoking in the house at all (he used to smoke in his office), no more smoking in the car when she's riding with him.
*sigh* I hate that he smokes, and that he has watched both of his parents (smokers) and one brother (smoker) die of cancer, and he is currently watching another sister (smoker) fight cancer. How does that not get through to you? And the man is obsessive about taking vitamins for prostate health, because prostate cancer runs in the family -- but why can't he come to terms with the fact that quitting smoking is the single most powerful preventative measure that he could take? So frustrating.
OK, sorry, I was just gonna post the link, but then I had to rant. This is something the really, really bothers me. I don't want to watch my nieces and nephews, or my own children if/when I have them, watch their grandfather die of cancer like I had to watch my grandfather die of cancer. It is fucking horrible.
--
I've finished my first re-read of the Level I cert "manual". If you're curious, here's the link. It's basically a compendium of many of the early issues of the CrossFit journal, the Level II study materials (points of performance and fault correction for 9 foundational movements) and a few articles about rhabdo/safety. It's excellent in my opinion! What a great resource. The early version that one of our coaches sent me did not include everything, so today I will do my first read-through on the new additions, and then I'll be ready for a final re-read of it all next week sometime.
One note on content though -- there is a section on Zone. That is not my thing, so I hope there aren't too many questions on that. I should really make it a point to memorize the carb-fat-protein percentages though, just in case... With my crazy history of disordered eating, the last thing I need to do is weigh and measure. I'm in the food quality camp all the way baby. :)
I am good at taking tests, and the exam at the end of the certification seminar will only be 50 questions, but I am really nervous! Maybe it's just because I haven't taken a test in so long. I also wish there were some practice questions to try out so I could get a feel for the testing format. I will report back here afterwards, and hopefully that will help others who might be nervous. :)
--
I have been thinking a lot about where I go after my Level I... I read an "affiliate snapshot" on the affiliate blog (which of course I can't find now...), and the interviewee talked about sticking with the basics. There are so many different "extra" certifications that sound really interesting. Endurance, rowing, Olympic weightlifting, kettlebells, gymnastics, mobility. While it would be amazing to be able to bring specialized knowledge back to my home affiliate, what I really need to focus on is just becoming a coach. Figuring out my own style, learning to manage a class efficiently, finding that sweet spot between correction and encouragement, learning how to get the very best out of each athlete in my class.
It's basically what Glassman talks about in his Virtuosity article.
So with that in mind, the only additional training I'm even considering is the Coaches Prep Course or the Level II Course. I'm intrigued by the prep course, but I'd like to see how the Level I testing shakes out, and how that will impact Level II stuff before I invest any more money.
And of course I'm going to be busy enough with doing the ISSA personal trainer course as well as a few aquatics courses locally. Those two are mainly meant to give me a better chance of getting a paying job at either the local rec center or the base gym, though I'd love to just do CrossFit.
Saturday, March 6, 2010
PTP Days 5 & 6
I highly recommend starting the PTP program on the 1st day of the month. It makes it easy when the date and the day of the program are synched up. :-D
No time to blog yesterday, I was running all over the place.
I was working with a milspouse friend at the base gym on CrossFit basics, so I did my deadlift and press there. I actually had a conversation with the on-base firemen about kipping pullups, which I was doing during my warm up on one of the squat racks. They are kind of attention grabbing in a "regular" gym. Of course I took a moment to try to sell CrossFit, we'll see what comes of it. :) I also had a fun conversation with a 65-year-old guy who competes in bench press competitions -- it's some variant of powerlifting where you can compete in a single event. He was cool, and I might swing back to the base gym next week to get some pointers from him and his lifting partner.
At our box we sign up for 5Ks and running events, but to keep it inclusive, I think we need to branch out and see if we can participate in things like powerlifting meets or Olympic weightlifting meets. One of my best friends at the box Allie is still working on her body comp, so her running is still really slow. But she out-lifts the rest of the ladies in the box by 30, 40, 50 pounds. A big part of me just wants to put her in the spotlight and let her beat us all soundly. :) She totally deserves it because she works her ass off, and never gets upset or frustrated, just keeps on plugging away.
Hopefully I will be posting more about that idea soon!
Anyway, back to the PTP stuff.
PTP Day 5:
So I went to the box and did Fight Gone Bad. I'll make up those sprints soon, though.
Here's the breakdown for my FGB, though I know no one cares about the rep breakdown other than me. :)
Wall ball: 11, 12, 12
Box jump: 28, 23, 19
Push press: 18, 14, 11
SDHP: 20, 16, 16
Row: 11, 11, 10
Total reps: 232
At first I felt good about those numbers, but after we all finished, I realized that I was in 3rd place, and had only been beaten by 4 and 7 reps. WTF???? Makes me think to myself I could've pushed out a few more reps here and there if I had know I could've pumped out the highest female score at my box.
So, as far as I'm concerned, Fight Gone Bad and I have a rematch sometime SOON.
--
This morning I coached the 0930 class, and we did "Team Cindy". In pairs, only one partner works at a time, and whole rounds must be completed before switching off.
There was some debate before we started about how much "waiting around" would have to be done, but I enjoyed doing the WOD that way. I think it is a perfect way to prep to do Cindy, which I would like to do sometime soon (afterall, it is in my 1st quarter goals). By having a break while your partner works, you can not only cheer them on, you can also move a lot faster each time it's your turn.
I starting losing my pushups on about the 5th of 6th round that I completed... That sucked. But I'm happy to say that I only had 1 really awful round for pullups. I pretty much was able to complete 5 in a row on 6 or 7 of the 9 total rounds that I did. Being able to do pullups is freaking wonderful. Now to get those dead hangs...
Squats were cake, makes me happy I've been working on them a lot. :-D
--
In two weeks I will be at my cert -- yikes! I need to re-read the study guide. I wish they provided some practice questions or something, I just feel like I don't know what to concentrate on since there are about 90 pages of material!
I also need to visit a copy shop and have them print and bind it for me, with extra pages added for notes. They provide some notes areas in the PDF file, but not enough for me.
No time to blog yesterday, I was running all over the place.
I was working with a milspouse friend at the base gym on CrossFit basics, so I did my deadlift and press there. I actually had a conversation with the on-base firemen about kipping pullups, which I was doing during my warm up on one of the squat racks. They are kind of attention grabbing in a "regular" gym. Of course I took a moment to try to sell CrossFit, we'll see what comes of it. :) I also had a fun conversation with a 65-year-old guy who competes in bench press competitions -- it's some variant of powerlifting where you can compete in a single event. He was cool, and I might swing back to the base gym next week to get some pointers from him and his lifting partner.
At our box we sign up for 5Ks and running events, but to keep it inclusive, I think we need to branch out and see if we can participate in things like powerlifting meets or Olympic weightlifting meets. One of my best friends at the box Allie is still working on her body comp, so her running is still really slow. But she out-lifts the rest of the ladies in the box by 30, 40, 50 pounds. A big part of me just wants to put her in the spotlight and let her beat us all soundly. :) She totally deserves it because she works her ass off, and never gets upset or frustrated, just keeps on plugging away.
Hopefully I will be posting more about that idea soon!
Anyway, back to the PTP stuff.
PTP Day 5:
- Deadlift: 115, 105
- Press: 55, 50
So I went to the box and did Fight Gone Bad. I'll make up those sprints soon, though.
Here's the breakdown for my FGB, though I know no one cares about the rep breakdown other than me. :)
Wall ball: 11, 12, 12
Box jump: 28, 23, 19
Push press: 18, 14, 11
SDHP: 20, 16, 16
Row: 11, 11, 10
Total reps: 232
At first I felt good about those numbers, but after we all finished, I realized that I was in 3rd place, and had only been beaten by 4 and 7 reps. WTF???? Makes me think to myself I could've pushed out a few more reps here and there if I had know I could've pumped out the highest female score at my box.
So, as far as I'm concerned, Fight Gone Bad and I have a rematch sometime SOON.
--
This morning I coached the 0930 class, and we did "Team Cindy". In pairs, only one partner works at a time, and whole rounds must be completed before switching off.
There was some debate before we started about how much "waiting around" would have to be done, but I enjoyed doing the WOD that way. I think it is a perfect way to prep to do Cindy, which I would like to do sometime soon (afterall, it is in my 1st quarter goals). By having a break while your partner works, you can not only cheer them on, you can also move a lot faster each time it's your turn.
I starting losing my pushups on about the 5th of 6th round that I completed... That sucked. But I'm happy to say that I only had 1 really awful round for pullups. I pretty much was able to complete 5 in a row on 6 or 7 of the 9 total rounds that I did. Being able to do pullups is freaking wonderful. Now to get those dead hangs...
Squats were cake, makes me happy I've been working on them a lot. :-D
--
In two weeks I will be at my cert -- yikes! I need to re-read the study guide. I wish they provided some practice questions or something, I just feel like I don't know what to concentrate on since there are about 90 pages of material!
I also need to visit a copy shop and have them print and bind it for me, with extra pages added for notes. They provide some notes areas in the PDF file, but not enough for me.
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