I made the comment last week on Ashley's facebook that I would not be starting an olympic lifting program anytime soon. Naturally, me being me, I started an olympic lifting program this week...
Monday
I went to CFD to work on some skills. I decided to focus on pistols and parallette handstand push-ups.
The WOD for the day was supposed to be the following:
5 Rounds
5 Ground to Overhead, 135
10 KB swings, 52lb
Due to everyone's need to go heavy, it was increased to 155/70 respectively.
This WOD took me around 7:24 to complete...I felt super weak.
I then decided to stay after and do another WOD with Ashley. She really wanted to do Overheads Squats and I wanted to do pullups. We made a sort of "Overhead Fran" out of it and did the following:
21-15-9
OH Squat, 95/65
Pull-Ups
Time: 4:08 (Ashley beat me by 4sec)
Tuesday I lifted at Lifestyle and began day 1 of Pendlay's Beginner Template.
Warmed up with some mobility, snatch balance, overhead squats, and high hang snatches
Snatch 10x1 @125lb (missed 1)
Clean Pull + Hang Clean (2+1) x 5 @ 125lb
Push Press 3x5 @ 115lb
Back Squat 3x5 @ 175lb
Wednesday I returned to CFD to take on the second Open WOD with Ashley. We had discussed going about 85% to get a feel for the workout and that's just what we did. Prior to starting the WOD I showed Ashley some mobility drills for her funky ankles.
WOD 2
AMRAP 15
9 DL, 155lb
12 Hand Release Push-Ups
15 Box Jumps, 24"
Ended with 9 rounds + 2 Deadlifts
My goal for Saturday is to get in the double digits...hopefully in excess of 12 rounds. I need to go fast through the Deads and push-ups and stay consistent with the box jumps.
Finally Thursday!
Lifted at Lifestyle again today.
Snatch Pull + Hang Snatch (2+1) x 5 @ 115lb
Clean & Jerk 10x1 @ 165lb (only did 8 sets, missed 8th jerk)
Front Squats 3x3 @ 135lb
So there you have it. I really hated taking the time to type that all out...I should probably update more frequently....Probably. We'll see how it goes...
Thursday, March 31, 2011
Monday, March 14, 2011
ABC...even if that means DUKE
Anybody But Carolina....even if that means DUKE. I would have preferred the dome just collapse on both teams, but no dice.
Dave decided to program the final WOD from the 2009 Carolina Fitness Challenge today in honor of Duke. Yay. I decided to partake after doing the strength portion of CFNE's WOD today.
Hang Squat Snatch 1RM
worked up to 135x1
missed 145
Blue Devil
125 Double Unders
100 Air Squats
75 KB Swings, 52lb
50 Burpees
25 Squat Thrusters, 115lb
Double Unders....these could always be faster. I ordered a new cable (1.8 vs my current 2.4) in hopes that I'll get less shoulder burnout, which is usually the issue I run in to. Air Squats were slow and steady...KB Swings were broken into 45-15-15...burpees were pretty consistent....and slow...Squat Thrusters were brutal. Usually in sets of 2...or 1. I just couldn't manage to get in a rhythm with them today. I believe I started the Squat Thrusters around 13 min...
Time: 17:08
OH, and the first Games Open WOD gets posted.....TOMORROW....shit!
Dave decided to program the final WOD from the 2009 Carolina Fitness Challenge today in honor of Duke. Yay. I decided to partake after doing the strength portion of CFNE's WOD today.
Hang Squat Snatch 1RM
worked up to 135x1
missed 145
Blue Devil
125 Double Unders
100 Air Squats
75 KB Swings, 52lb
50 Burpees
25 Squat Thrusters, 115lb
Double Unders....these could always be faster. I ordered a new cable (1.8 vs my current 2.4) in hopes that I'll get less shoulder burnout, which is usually the issue I run in to. Air Squats were slow and steady...KB Swings were broken into 45-15-15...burpees were pretty consistent....and slow...Squat Thrusters were brutal. Usually in sets of 2...or 1. I just couldn't manage to get in a rhythm with them today. I believe I started the Squat Thrusters around 13 min...
Time: 17:08
OH, and the first Games Open WOD gets posted.....TOMORROW....shit!
Sunday, March 13, 2011
Good Eats
CF Games Open...first WOD is released Tuesday. I might complete all of the WODs on Tuesday and then again Saturday. Hopefully this will allow me to beat (or try to beat) my own time and go in with a strategy of some sort.
Today was a rest day for CFNE, but I decided to do the CrossFit mainpage WOD.
7 Rounds:
10 Wall Ball, 20lb
20 Pull-Ups
6min 20sec
Now, on to the food! I've been wanting to make a Paleoish Chicken Lo Mein for a long time and today was finally the day. I looked through a bunch of recipes and settled on a mixture of them all that I'm happy with.
Ingredients:
Spaghetti Squash (already cooked) - 4 cups
1-2lb of chicken
1-2 tbsp olive oil
1/2 cup onion, chooped
1/2 cup celery, chopped
1/2 cup carrots, chopped
1 cup shitake mushrooms, chopped
1/2 cup green onion, chopped Cabbage or bok choy, 2 cups shredded
6-8 cloves garlic, minced
1/4 cup gluten free Tamari (Soy Sauce)
1/4 cup sesame oil
2 tbsp coconut flakes or honey (optional)
2 tbsp fresh ginger, minced
2 tsp paprika
2 tsp black pepper
Prep:
1) have spaghetti squash already cooked and ready to go
2) cut chicken into thin pieces (not cubes)
3) chop and mince all veggies accordingly
Heat olive oil in large skillet or wok on med-high heat. Add onion, carrot, celery, mushroom, and garlic to pan and cook 1-2 min. Add in chicken, paprika, black pepper, and cook until it begins to brown. Add in soy sauce, sesame oil, ginger, coconut flakes, and cabbage. Continue to cook for another few minutes and then add the green onion. With a few minutes left, reduce heat and add in the spaghetti squash. Simmer over med/low heat until spaghetti squash is heated. Serve and enjoy. Makes 2-3 servings.
Today was a rest day for CFNE, but I decided to do the CrossFit mainpage WOD.
7 Rounds:
10 Wall Ball, 20lb
20 Pull-Ups
6min 20sec
Now, on to the food! I've been wanting to make a Paleoish Chicken Lo Mein for a long time and today was finally the day. I looked through a bunch of recipes and settled on a mixture of them all that I'm happy with.
Ingredients:
Spaghetti Squash (already cooked) - 4 cups
1-2lb of chicken
1-2 tbsp olive oil
1/2 cup onion, chooped
1/2 cup celery, chopped
1/2 cup carrots, chopped
1 cup shitake mushrooms, chopped
1/2 cup green onion, chopped Cabbage or bok choy, 2 cups shredded
6-8 cloves garlic, minced
1/4 cup gluten free Tamari (Soy Sauce)
1/4 cup sesame oil
2 tbsp coconut flakes or honey (optional)
2 tbsp fresh ginger, minced
2 tsp paprika
2 tsp black pepper
Prep:
1) have spaghetti squash already cooked and ready to go
2) cut chicken into thin pieces (not cubes)
3) chop and mince all veggies accordingly
Heat olive oil in large skillet or wok on med-high heat. Add onion, carrot, celery, mushroom, and garlic to pan and cook 1-2 min. Add in chicken, paprika, black pepper, and cook until it begins to brown. Add in soy sauce, sesame oil, ginger, coconut flakes, and cabbage. Continue to cook for another few minutes and then add the green onion. With a few minutes left, reduce heat and add in the spaghetti squash. Simmer over med/low heat until spaghetti squash is heated. Serve and enjoy. Makes 2-3 servings.
 | ||
 |
| Delicious...faux mein |
Wednesday, March 9, 2011
The Past Two Days
Officially registered for the 2011 CrossFit Games Open yesterday. I'm hoping to make it to Regionals as an individual or on a team...I'd be happy either way. Next year I plan to be 100% ready to go the individual route.
I had planned on doing CFNE's programming yesterday, but pistols were part of the WOD and it is something I never seem to find the time to work on.
So instead:
skill work: Dynamic Pistols - 3 sets of 12 (alternating legs)
A dynamic pistol goes like this: Squat down as slowly as you can on one leg. At the bottom of your ROM, roll back and press your feet up towards the ceiling. Use the momentum to roll forward and back up to standing on one leg (there was a mainsite video recently). This went really well and I plan to practice these 2-3 times a week.
I then did some weighted Pull-Ups and then joined CFD for their WOD
3 Rounds
400m Run
15 Squat Snatches, 75lb
9 HSPU
13:06
Tuesday PM
Olympic lifting....worked on snatch balance as a warm-up and then snatches and cleans
Today (Wednesday)
CFNE Game Day 5
3 rounds
10 Squat Thrusters, 115lb
300m row
7:12
then:
worked on DB Push Press - 40lb for 3 sets
I had planned on doing CFNE's programming yesterday, but pistols were part of the WOD and it is something I never seem to find the time to work on.
So instead:
skill work: Dynamic Pistols - 3 sets of 12 (alternating legs)
A dynamic pistol goes like this: Squat down as slowly as you can on one leg. At the bottom of your ROM, roll back and press your feet up towards the ceiling. Use the momentum to roll forward and back up to standing on one leg (there was a mainsite video recently). This went really well and I plan to practice these 2-3 times a week.
I then did some weighted Pull-Ups and then joined CFD for their WOD
3 Rounds
400m Run
15 Squat Snatches, 75lb
9 HSPU
13:06
Tuesday PM
Olympic lifting....worked on snatch balance as a warm-up and then snatches and cleans
Today (Wednesday)
CFNE Game Day 5
3 rounds
10 Squat Thrusters, 115lb
300m row
7:12
then:
worked on DB Push Press - 40lb for 3 sets
Sunday, March 6, 2011
Globo Rings
It seems these days I'm lucky to update this thing every other day or so. It's really turned into more of a workout journal than an actual blog. I'm sure it will get more interesting when the CrossFit Opens start and I have some stuff to talk about. On that note, the title of this post...we finally have rings up at LFF now! Thanks to Eric for approving it and Andy for getting them up. Now I don't have to stress if I need to do MUs and can't make it to CFD.
I had a 10am client today so I decided I would go to LFF at 8am (since I was up anyway) and get my workout in. I did the CFNE wod and then decided to do the mainpage one as well since tomorrow is a rest day.
CFNE
3 Rounds
Row 500m
Run 400m
3 min rest
Running after rowing...evil. My legs almost collapsed right out of the gate.
By round, it went 3:31, 3:38, and 3:42.
Bench Press 5-4-3-2-1-1-1
185x5
195x4
205x3
215x2
225x1
230x1
235x1
I wasn't really sure exactly what was expected out of this rep scheme so I just worked up to a manageable weight for each rep range. It's probably been a good 2 months since I've done bench press, so I didn't know what to expect.
Mainpage WOD
4 rounds
7 Muscle-Ups
15 Deadlifts, 225lb
30 Walking Lunges
Just wasn't feeling this workout at the beginning. I slowly made my through the first 2 rounds and then actually decided to push it a littler harder. Needless to say it was already too late into the damn thing to get a good time, but I go the work done.
16:08
It was a little harder than I thought...due to attempting the 7's yesterday. I say attempting because I only had time to make it through 5 of the 7 rounds before having to stop and teach a class.
For those of you that don't know, here's the 7's:
7 Rounds
7 Handstand Pushups
7 Squat Thrusters, 135lb
7 Knees-to-Elbows
7 Deadlift, 245lb
7 Burpees
7 KB Swings, 70lb
7 Pull-Ups
I made it through the 5 rounds in 25:11
I had a 10am client today so I decided I would go to LFF at 8am (since I was up anyway) and get my workout in. I did the CFNE wod and then decided to do the mainpage one as well since tomorrow is a rest day.
CFNE
3 Rounds
Row 500m
Run 400m
3 min rest
Running after rowing...evil. My legs almost collapsed right out of the gate.
By round, it went 3:31, 3:38, and 3:42.
Bench Press 5-4-3-2-1-1-1
185x5
195x4
205x3
215x2
225x1
230x1
235x1
I wasn't really sure exactly what was expected out of this rep scheme so I just worked up to a manageable weight for each rep range. It's probably been a good 2 months since I've done bench press, so I didn't know what to expect.
Mainpage WOD
4 rounds
7 Muscle-Ups
15 Deadlifts, 225lb
30 Walking Lunges
Just wasn't feeling this workout at the beginning. I slowly made my through the first 2 rounds and then actually decided to push it a littler harder. Needless to say it was already too late into the damn thing to get a good time, but I go the work done.
16:08
It was a little harder than I thought...due to attempting the 7's yesterday. I say attempting because I only had time to make it through 5 of the 7 rounds before having to stop and teach a class.
For those of you that don't know, here's the 7's:
7 Rounds
7 Handstand Pushups
7 Squat Thrusters, 135lb
7 Knees-to-Elbows
7 Deadlift, 245lb
7 Burpees
7 KB Swings, 70lb
7 Pull-Ups
I made it through the 5 rounds in 25:11
Thursday, March 3, 2011
Skills
Here comes a quick and boring blog post...better than no post at all, right? Maybe not...
20 min of mobility for shoulders and pec
scapula activation work - W's and T's
On the Minute Every Minute for 20 Minutes
2 Handstand Push-Ups and 10 Abmat Sit-Ups
Missed 3 HSPU and 2 rounds of sit-ups
Total: 37 HSPU and 180 Sit-Ups
Slowly trying to bring up my weaknesses by increasing volume...other things to work on..ALL bodyweight movements...and wall ball...grrr....I hate wall ball
AMRAP 6
35 Air Squats
60m Farmer's Walk, 70lb DBs
4 Rounds + 9 Squats
20 min of mobility for shoulders and pec
scapula activation work - W's and T's
On the Minute Every Minute for 20 Minutes
2 Handstand Push-Ups and 10 Abmat Sit-Ups
Missed 3 HSPU and 2 rounds of sit-ups
Total: 37 HSPU and 180 Sit-Ups
Slowly trying to bring up my weaknesses by increasing volume...other things to work on..ALL bodyweight movements...and wall ball...grrr....I hate wall ball
AMRAP 6
35 Air Squats
60m Farmer's Walk, 70lb DBs
4 Rounds + 9 Squats
Wednesday, March 2, 2011
Hello CrossFit New England
I started following CFNE's programming today in preparation for the Opens which are 2 weeks away. If it goes well, I'll probably continue to follow for awhile....until I need to specifically get back into strict strength work (that won't be until next August thought).
I've been dealing with some hip stuff (adductor AND flexor...and possibly TFL)...lots of foam rolling and mobility to get me ready to go, but it does the trick.
CFNE's Game Day 4 WOD
4 Rounds For Time:
20 Hang Squat Snatches, 95lb
20 Pull-Ups
20 Burpees
26:43
This sucked...badly. Snatches obviously slowed me down the most, but I can't even pinpoint the exact reason. My grip held up fairly well....legs were okay...shoulders....not so much.
Looking forward to the next 2 weeks...and then the 6 weeks of "tryouts" for the games. Even if I don't make it this year I know I'll be ready next year.
I've been dealing with some hip stuff (adductor AND flexor...and possibly TFL)...lots of foam rolling and mobility to get me ready to go, but it does the trick.
CFNE's Game Day 4 WOD
4 Rounds For Time:
20 Hang Squat Snatches, 95lb
20 Pull-Ups
20 Burpees
26:43
This sucked...badly. Snatches obviously slowed me down the most, but I can't even pinpoint the exact reason. My grip held up fairly well....legs were okay...shoulders....not so much.
Looking forward to the next 2 weeks...and then the 6 weeks of "tryouts" for the games. Even if I don't make it this year I know I'll be ready next year.
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