High of 65 and a low of 45 this weekend. This seems fitting considering it is already October! Where the hell hast the time gone. CrossFit posted on Facebook that the Opens start in 5 months on February 22nd (my birthday). I don't know that I'll be ready by then, but I plan to do my best. I will make it to regionals by the time I'm 30.
Tuesday:
60 Lunges
3 rounds
15 KB Swings, 2 pood
10 Power Cleans, 135
5 Burpees
100m run
9:21
Wednesday:
Bench - up to 210x3x3
30 muscle ups for time - 9:35 (3 min worse than my best time)
Thursday (today):
Press - up to 120x3
deficit deadlift - up to 235x3
deadlift of .75" risers - up to 255x5x3
Squat thrusters - 95x5x5
10-8-6-4-2
Thrusters, 95lb
200m row
7:23
Everything felt okay today...probably the first time I've done a thruster in 2 months...yikes, long ways to go.
Ultimate Conditioning yesterday did GREAT!
Warm-up
ciruit, including: wall ball, kb high pull, jumping pullups, jumping jacks, body rows, med ball mountain climbers, and a few others
strength
clean and jerks
up to a heavy single
WOD
50 KB Swings, 52/35
40 Weighted Sit-ups, 25/10
30 Goblet Squats, 52/35
20 Burpees
10 Clean and Jerks, 135/95 - advanced did power snatch w/same weight
Thursday, September 29, 2011
Monday, September 26, 2011
Been a long time
Okay, so after a long while of rehabbing and not doing deep squats I'm finally able to slowly reintroduce them back into my program. I still have to be careful with high repetitions as my right hamstring likes to give out and make my right hip flexor/quad do all the work (talk about feeling the burn). GHD work and some hamstring isolation should help clear that up...eventually.
Nothing truly notable in the past few months. I did manage a Helen PR (just over 8 min), Fight Gone Bad (317) and some Power Clean PR's (200 x lots of reps)
I'm going to try and update this on Monday and Wednesday at the very least.
After Fight Gone Bad 6...
[Ultimate Conditioning Class WOD]
Monday 9/26/2011
Deadlifts
warm-up
3 on the minute, 10 minutes
then:
60 Lunges
3 Rounds
15 KB Swings, 52/35
10 Power Cleans, 135/95
5 Burpees
100m Sprint
Clock starts at Lunges and stops after the sprint. This should take anywhere from 10-15min.
Depending on remaining time:
Hamstring Curls 3x15
stretch
Nothing truly notable in the past few months. I did manage a Helen PR (just over 8 min), Fight Gone Bad (317) and some Power Clean PR's (200 x lots of reps)
I'm going to try and update this on Monday and Wednesday at the very least.
After Fight Gone Bad 6...
[Ultimate Conditioning Class WOD]
Monday 9/26/2011
Deadlifts
warm-up
3 on the minute, 10 minutes
then:
60 Lunges
3 Rounds
15 KB Swings, 52/35
10 Power Cleans, 135/95
5 Burpees
100m Sprint
Clock starts at Lunges and stops after the sprint. This should take anywhere from 10-15min.
Depending on remaining time:
Hamstring Curls 3x15
stretch
Thursday, July 7, 2011
Chrondro whaaaaaaaaat
[Lift.]
I went to my ortho dude on Tuesday this week to have him check out my knee. As of late (read: past 2-3 months) I have this sensation of pressure coming up out of squats...on anything related to squatting. The Ortho told me he thinks it is Patellofemoral Chrondromalacia (which is essentially a scratch on the underside of my kneecap). This makes anything that requires a deep knee bend, including walking down or up stairs, a challenge as there is usually pain. Step 1 is drugs. Lots of drugs. I also need to improve the muscle balance of my legs to allow proper tracking of my patella....which could mean isolation shit mixed in with my normal WODing.
I did manage to do the following workout today, with minimal discomfort (and only on the very first round of 21 squats)
21-15-9
Bodyweight Back Squats (a fat 175lb)
Power Cleans, 155lb
Pull-Ups
Double Unders (100/75/50 by round)
23:03
I just couldn’t get my double unders going today and had to break the cleans up as doubles and occasionally singles.
[Eat.Live.]
I ate way too much crap this past weekend. The highlight of the weekend, however, was the 5lb burrito I ate at Bandidos. I have never wanted to die from the over-consumption of food as much as I did when trying to eat the whole damn thing....and I did...eat the whole thing, that is. The first half was delicious...the second half tasted like salt...and sour cream.
Tiny arm....or big ass burrito!
I went to my ortho dude on Tuesday this week to have him check out my knee. As of late (read: past 2-3 months) I have this sensation of pressure coming up out of squats...on anything related to squatting. The Ortho told me he thinks it is Patellofemoral Chrondromalacia (which is essentially a scratch on the underside of my kneecap). This makes anything that requires a deep knee bend, including walking down or up stairs, a challenge as there is usually pain. Step 1 is drugs. Lots of drugs. I also need to improve the muscle balance of my legs to allow proper tracking of my patella....which could mean isolation shit mixed in with my normal WODing.
I did manage to do the following workout today, with minimal discomfort (and only on the very first round of 21 squats)
21-15-9
Bodyweight Back Squats (a fat 175lb)
Power Cleans, 155lb
Pull-Ups
Double Unders (100/75/50 by round)
23:03
I just couldn’t get my double unders going today and had to break the cleans up as doubles and occasionally singles.
[Eat.Live.]
I ate way too much crap this past weekend. The highlight of the weekend, however, was the 5lb burrito I ate at Bandidos. I have never wanted to die from the over-consumption of food as much as I did when trying to eat the whole damn thing....and I did...eat the whole thing, that is. The first half was delicious...the second half tasted like salt...and sour cream.
Tiny arm....or big ass burrito!
Saturday, July 2, 2011
Chugging on
[Lift]
No. This is not about beer.
My knee has been giving me problems for the past 2-3 months and I am finally going to have it looked at on Tuesday at my Orthopaedic. There's pressure when I come up out of the bottom of my squats. Stretching/rolling my calves and hamstrings (and IT band, adductors, and quad) seems to relieve the issue. I've also been having issues when running with my right hip. Resident CrossFit Durham PT Jay De'Awesomeone thinks it's because my hamstring on that leg is extremely weak...like Paul Potorti weak (scary). I'm doing isolation (cringe) work on both legs in hopes to bring up lagging muscle groups.
Fun to note. I recently got a Split Jerk PR @ 225lbs. We had a metcon to do after so I didn't keep working, although I feel like I could have gone much heavier. My form on the 225 was MUCH better than any of the previous sets.
Today's WOD was awful and fun at CFD...it was supposed to be a group WOD (3 people), but I scaled it for me and based on how my knee was feeling.
I did:
50 Hang Squat Cleans, 135lb
100 Pull-Ups
200 Double Unders
The HSC were very difficult. They took me 10 min just on their own. Pull-ups were okay. I knocked out 20 right away and then struggled to hit 10 each time after that. Double Unders were hit and miss as they often are at the end of a WOD.
Total time was 22:41
I'm going to try and update this more frequently (2-3 times a week...maybe just once).
[Eat.Live}
Tonight I will attempt to eat "El Gigante" Burrito at Bandidos in Durham. A Mr. Jack Wiggen believes it's no big deal, which makes me want to try for 2 burritos (about 4-5lbs each). I'll update on how that goes.
No. This is not about beer.
My knee has been giving me problems for the past 2-3 months and I am finally going to have it looked at on Tuesday at my Orthopaedic. There's pressure when I come up out of the bottom of my squats. Stretching/rolling my calves and hamstrings (and IT band, adductors, and quad) seems to relieve the issue. I've also been having issues when running with my right hip. Resident CrossFit Durham PT Jay De'Awesomeone thinks it's because my hamstring on that leg is extremely weak...like Paul Potorti weak (scary). I'm doing isolation (cringe) work on both legs in hopes to bring up lagging muscle groups.
Fun to note. I recently got a Split Jerk PR @ 225lbs. We had a metcon to do after so I didn't keep working, although I feel like I could have gone much heavier. My form on the 225 was MUCH better than any of the previous sets.
Today's WOD was awful and fun at CFD...it was supposed to be a group WOD (3 people), but I scaled it for me and based on how my knee was feeling.
I did:
50 Hang Squat Cleans, 135lb
100 Pull-Ups
200 Double Unders
The HSC were very difficult. They took me 10 min just on their own. Pull-ups were okay. I knocked out 20 right away and then struggled to hit 10 each time after that. Double Unders were hit and miss as they often are at the end of a WOD.
Total time was 22:41
I'm going to try and update this more frequently (2-3 times a week...maybe just once).
[Eat.Live}
Tonight I will attempt to eat "El Gigante" Burrito at Bandidos in Durham. A Mr. Jack Wiggen believes it's no big deal, which makes me want to try for 2 burritos (about 4-5lbs each). I'll update on how that goes.
Friday, June 10, 2011
Chicken Deliciouso
All is fine on the workout front. Since last time I have squat cleaned 205 and split jerked 215. I've also managed to get my snatch back up to 155. Everything is moving in the right direction and it feels good to be doing strength stuff again.
The real reason for this update, however, is Chicken Parmigiana.
I recently threw together a primal recipe that was a huge hit, so I'll do my best to outline it below...not sure on exact amounts of some stuff...
Ingredients
2-2.5lb chicken
1 Jar of Organic Marinara Sauce
1 Large White onion
2 Medium Red Peppers
1 Carton of Mushrooms
1 large tomato
garlic
*CHEESE - I used the 6 cheese blend by Sargento (Mozzarella, Provolone, Parmesan and Fontina, plus Romano and aged Asiago.
**For the super fancy, shred your own blend
**For the Paleo - possibly try using goat cheese
Chicken:
Bake or grill the chicken with whatever marinade, herbs, and/or spices you want. This is up to you. I used the Tomato Basil Chicken from the Meat House.
Veggies:
Chop all veggies thinly and have them on standby. Heat some olive oil in a pan with fresh chopped garlic. Add the onions first and cook for a few minutes, followed by the peppers and mushrooms. GO ahead an add in herbs (I just used "Italian Blend" from a spice rack) Add the chopped tomato last. This should all take about 10-15 min to saute.
In your pan:
No idea what size...just one that will fit what you've prepared...
Layer the veggies on the very bottom. You can also mix in a little sauce with them (and/or cheese!) if you'd like. Cut the chicken breasts in strips and try to completely cover the veggies for the next layer...sort of like a meat puzzle. Use the rest of the sauce (or 1-2 cups) on top of the chicken.
2 paths to choose:
If your veggies are still hot and chicken was just cooked, go ahead and add the cheese as the top layer and bake for 10 min...broil for 2-3.
If you do what I did and prep it for a later time, you'll want to bake it for 10-15min...add the layer of cheese...bake again for 10 min, then broil for 3min.
Dig in!
The real reason for this update, however, is Chicken Parmigiana.
I recently threw together a primal recipe that was a huge hit, so I'll do my best to outline it below...not sure on exact amounts of some stuff...
Ingredients
2-2.5lb chicken
1 Jar of Organic Marinara Sauce
1 Large White onion
2 Medium Red Peppers
1 Carton of Mushrooms
1 large tomato
garlic
*CHEESE - I used the 6 cheese blend by Sargento (Mozzarella, Provolone, Parmesan and Fontina, plus Romano and aged Asiago.
**For the super fancy, shred your own blend
**For the Paleo - possibly try using goat cheese
Chicken:
Bake or grill the chicken with whatever marinade, herbs, and/or spices you want. This is up to you. I used the Tomato Basil Chicken from the Meat House.
Veggies:
Chop all veggies thinly and have them on standby. Heat some olive oil in a pan with fresh chopped garlic. Add the onions first and cook for a few minutes, followed by the peppers and mushrooms. GO ahead an add in herbs (I just used "Italian Blend" from a spice rack) Add the chopped tomato last. This should all take about 10-15 min to saute.
In your pan:
No idea what size...just one that will fit what you've prepared...
Layer the veggies on the very bottom. You can also mix in a little sauce with them (and/or cheese!) if you'd like. Cut the chicken breasts in strips and try to completely cover the veggies for the next layer...sort of like a meat puzzle. Use the rest of the sauce (or 1-2 cups) on top of the chicken.
2 paths to choose:
If your veggies are still hot and chicken was just cooked, go ahead and add the cheese as the top layer and bake for 10 min...broil for 2-3.
If you do what I did and prep it for a later time, you'll want to bake it for 10-15min...add the layer of cheese...bake again for 10 min, then broil for 3min.
Dig in!
Friday, May 20, 2011
Oak City
Quick shout out to the guys at Oak City CrossFit who have been nice enough to let me use their box for WODs.
I went there on Tuesday and worked on Overhead Squats. Nothing impressive to report...I worked up to 165 for a single.
Then attempted a CFNE WOD:
3 RFT
12 OHSQ, 135lb
5 Muscle-Ups
This WOD was a mess from the get go. 135lb was way too heavy and I ended up dropping to 115lb for the last round. I ended the WOD with a nice neck issue and my hand went numb on the last muscle up...impingement? Yikes! I received a massage the next day and all was well.
Friday AM
Snatches
worked up to 140lb x 1 (felt good)
Box Squats 165 @ 6x2
Deadlift 2 on the min x 10 min
245/265/275/295/295/295/295/295/295/295
nothing impressive here...finally doing deads again after 3 months
500m Row - 1:36.6 (11 sec PR)
Friday PM - Oak City
Worked on handstands
10 RFT
10 Power Cleans, 115lb
5 Pull-Ups
*3 burpees at the start of every minute*
Time: 11min 36sec
Felt awesome!
And now to touch on the "Live" part of the blog:
I'm off to be social and partake in "Milkshake Friday"
I went there on Tuesday and worked on Overhead Squats. Nothing impressive to report...I worked up to 165 for a single.
Then attempted a CFNE WOD:
3 RFT
12 OHSQ, 135lb
5 Muscle-Ups
This WOD was a mess from the get go. 135lb was way too heavy and I ended up dropping to 115lb for the last round. I ended the WOD with a nice neck issue and my hand went numb on the last muscle up...impingement? Yikes! I received a massage the next day and all was well.
Friday AM
Snatches
worked up to 140lb x 1 (felt good)
Box Squats 165 @ 6x2
Deadlift 2 on the min x 10 min
245/265/275/295/295/295/295/295/295/295
nothing impressive here...finally doing deads again after 3 months
500m Row - 1:36.6 (11 sec PR)
Friday PM - Oak City
Worked on handstands
10 RFT
10 Power Cleans, 115lb
5 Pull-Ups
*3 burpees at the start of every minute*
Time: 11min 36sec
Felt awesome!
And now to touch on the "Live" part of the blog:
I'm off to be social and partake in "Milkshake Friday"
Friday, May 6, 2011
Mother's Day Weekend....CF Charlotte Friday WOD
This weekend being Mother's Day, I decided I would come home to Charlotte to celebrate with the family. Every time I come back to Charlotte I try to keep up with my workouts....and where else to do that than the one and only CrossFit Charlotte with the great Andy Hendel!?
Today's WOD was:
5 min max clean and jerks (games competitors 155, men 135, women 85)
4 min max calories, C2 Rower
3 min max steps, walking lunges
2 min pullups
1 min Wall Ball, 20lb @ 10ft target
Coach A stated that if our Grace time was under 4 min, we should probably up the weight to 155lb. My best grace time is 2:52, so I took the challenge.
The WOD went as follows:
Clean & Jerk (5min):
155lb didn't feel as heavy as I thought it would. I kept a nice steady pace for most of the 5 mins. It was hard to hear where we were during the set and I didn't want to get on the rower with negative time. I stopped too soon (accidentally) and walked to the rower with 30 seconds left. When I realized I had that much time left I ran back to my bar and knocked out another C&j. Total Reps @ 155lb: 27
Rowing (4 min):
Rowing for calories...how I [used] to hate you. I remember Paul saying there was a secret to getting a good number of calories, but never actually met with him to figure it out. I looked online and the general consensus seemed to be that intensity = calories. I set the damper to 6 and rowed 10 hard strokes followed by 5 steady strokes. I kept this pace as much as possible, tiring a little at the end. Total Cals: 70
Walking Lunges (3 min):
This was just go, go, go! My knee hurt a little (but it's getting much better) and I was slightly winded from the rower. I kept a nice steady pace, trying to not to rush....although I probably could have pushed harder (esp knowing that my legs would get a break on pullups).
Total Steps: 72
Pull-Ups (2 min):
Prior to the WOD, Coach had us all pick our spot on the pull-up bar. Was that spot available when it was actually time for pullups? Hell no. I had to use the higher bar which required a good bit of jumping to reach. Oh well. Pullups went fine...not spectacular, but not bad considering I haven't taken an off day since Sunday. Total Reps: 40
Wall Ball (1 min):
"This should basically be one minute straight of wall ball. Nobody should be stopping!" Ha, Coach A...you're so damn funnny. I. Still. Hate. Wall. Ball....but I don't suck that badly anymore. My legs and arms were burning a little at this point. I stopped a few times...more than I'd care to admit. Total Reps: 18
TOTAL for the WOD: 227 Reps
FUN WOD! I thoroughly enjoyed it. I also made sure to call my ocfvvbff Paul Potorti and let him know of my improvement with the rower. ocfvvbff stands for original crossfit very very best friend forever. Ashley is still my cfvvbff, but Paul was my first.
One more WOD tomorrow morning and then shoveling mulch for my mother as her Mother's Day gift (per her request)....YES, I'll actually be updating!
Today's WOD was:
5 min max clean and jerks (games competitors 155, men 135, women 85)
4 min max calories, C2 Rower
3 min max steps, walking lunges
2 min pullups
1 min Wall Ball, 20lb @ 10ft target
Coach A stated that if our Grace time was under 4 min, we should probably up the weight to 155lb. My best grace time is 2:52, so I took the challenge.
The WOD went as follows:
Clean & Jerk (5min):
155lb didn't feel as heavy as I thought it would. I kept a nice steady pace for most of the 5 mins. It was hard to hear where we were during the set and I didn't want to get on the rower with negative time. I stopped too soon (accidentally) and walked to the rower with 30 seconds left. When I realized I had that much time left I ran back to my bar and knocked out another C&j. Total Reps @ 155lb: 27
Rowing (4 min):
Rowing for calories...how I [used] to hate you. I remember Paul saying there was a secret to getting a good number of calories, but never actually met with him to figure it out. I looked online and the general consensus seemed to be that intensity = calories. I set the damper to 6 and rowed 10 hard strokes followed by 5 steady strokes. I kept this pace as much as possible, tiring a little at the end. Total Cals: 70
Walking Lunges (3 min):
This was just go, go, go! My knee hurt a little (but it's getting much better) and I was slightly winded from the rower. I kept a nice steady pace, trying to not to rush....although I probably could have pushed harder (esp knowing that my legs would get a break on pullups).
Total Steps: 72
Pull-Ups (2 min):
Prior to the WOD, Coach had us all pick our spot on the pull-up bar. Was that spot available when it was actually time for pullups? Hell no. I had to use the higher bar which required a good bit of jumping to reach. Oh well. Pullups went fine...not spectacular, but not bad considering I haven't taken an off day since Sunday. Total Reps: 40
Wall Ball (1 min):
"This should basically be one minute straight of wall ball. Nobody should be stopping!" Ha, Coach A...you're so damn funnny. I. Still. Hate. Wall. Ball....but I don't suck that badly anymore. My legs and arms were burning a little at this point. I stopped a few times...more than I'd care to admit. Total Reps: 18
TOTAL for the WOD: 227 Reps
FUN WOD! I thoroughly enjoyed it. I also made sure to call my ocfvvbff Paul Potorti and let him know of my improvement with the rower. ocfvvbff stands for original crossfit very very best friend forever. Ashley is still my cfvvbff, but Paul was my first.
One more WOD tomorrow morning and then shoveling mulch for my mother as her Mother's Day gift (per her request)....YES, I'll actually be updating!
Saturday, April 23, 2011
Goat WOD
A Goat in CrossFit is essentially the stuff you don't want to pop up out of the hopper..the stuff you dread..usually because you suck at it or in my case because I suck at and don't practice it. This will not happen again next year.
Today was CF WOD 11.5 (or #5 for some of you hipsters).
AMRAP 20min
5 Power Cleans, 145lb
10 Toes 2 Bar
15 Wall Ball
I have nothing to say about this WOD except that I've been dreading it since it was posted. The only thing I'm good at is the Power cleans, which I did unbroken for all but 1 round. My toes 2 bar were unbroken for the first round and then died out after that. I'm just not efficient at kipping them yet and I never practice. Wall ball is more mental than anything to me. I find myself missing the wall (at proper height) and that DOESN'T count..contrary to what most of the people doing the WOD today thought, until I told Ryan the standard...just in time for the final heat (my heat).
I ended up with 7 rounds and 25 points (just 5 damn wall ball shy of 8 rounds). I already have a super secret periodized program that I'm dying to start as soon as the Open is over this year.
My friend and fellow Lifestyle Family Fitness goer AC, met me at the gym after mobility and I put together a "fun" little AMRAP for us.
AMRAP 10
5 Tire Flips
max reps Power Snatch, 115lb
Tire flips were the time keeper...the other person did as many PSN as possible in the time it took the other to knock out 5 tire flips. I finished somewhere around 34 and AC hit 40...but he started first :)
My lower back and hamstrings are done.
I really have nothing else to say, except sorry if this lacked my usual wit and humor...it gets tiring, just like Paul Potorti, who may or may not still be my friend.
Today was CF WOD 11.5 (or #5 for some of you hipsters).
AMRAP 20min
5 Power Cleans, 145lb
10 Toes 2 Bar
15 Wall Ball
I have nothing to say about this WOD except that I've been dreading it since it was posted. The only thing I'm good at is the Power cleans, which I did unbroken for all but 1 round. My toes 2 bar were unbroken for the first round and then died out after that. I'm just not efficient at kipping them yet and I never practice. Wall ball is more mental than anything to me. I find myself missing the wall (at proper height) and that DOESN'T count..contrary to what most of the people doing the WOD today thought, until I told Ryan the standard...just in time for the final heat (my heat).
I ended up with 7 rounds and 25 points (just 5 damn wall ball shy of 8 rounds). I already have a super secret periodized program that I'm dying to start as soon as the Open is over this year.
My friend and fellow Lifestyle Family Fitness goer AC, met me at the gym after mobility and I put together a "fun" little AMRAP for us.
AMRAP 10
5 Tire Flips
max reps Power Snatch, 115lb
Tire flips were the time keeper...the other person did as many PSN as possible in the time it took the other to knock out 5 tire flips. I finished somewhere around 34 and AC hit 40...but he started first :)
My lower back and hamstrings are done.
I really have nothing else to say, except sorry if this lacked my usual wit and humor...it gets tiring, just like Paul Potorti, who may or may not still be my friend.
Monday, April 18, 2011
3...2..1...wait! Umm, really, ok...go!
It's been a long time blah blah blah Ashley Thompson Denton made me blah blah blah I hate Paul Potorti blah blah blah
To appease people like Mitchell Rosser who say I don't talk enough about the "live" portion of my blog:
I had a nice lunch with Paul Saturday after working out at CFD...I paid, which makes him the luckiest girl in the world. I hope I didn't send him the wrong message, as I will not be calling him back.
Saturday night I was talked into going out to Ruckus with some people. My normal cheat day interfered a little and I only had 2.5 Red Oaks...and passed up chip and guac. I also only ate 8/10 slices of my large pizza and had 2 cookies...I think my stomach is shrinking.
Sunday was a nerd fest as I watched Harry Potter and the Deathly Hallows Pt 1 and the Chronicles of Narnia: Voyage of the Dawn Treader.....I watched them both alone and then cried myself to sleep.
That brings us to shit some of you (Ashley) might actually care about (I don't care if Paul gets bored, he sucks - ask Jeff).
Today I went with Rick to CrossFit Clayon. After watching a video on the CF Journal I had a WOD in mind and Matt agreed it was the right choice.
5-4-3-2-1
Deadlift, 315
Muscle Ups
5-4-3-2-1
C&J, 225
HSPU
5-4-3-2-1
Snatch, 135
Burpee w/ lateral hop over bar
The idea was the perform the 5-1, strip off a 45 and go on to the next couplet. The guys (James Hobart and Austin Malleolo (sp)) stated there goal was sub-10 since Graham Holmberg did it in about 10:17 or so.
I decided to wisely lower my weights to 275/185/95 for the couplets as I've never had more than 215 over head...except for this one time, but that was before Paul lost weight.
Matt being the champion that he is went RX and Rick used 275/165/85.
This. WOD. sucked. I immediately texted Ashley after to tell her such. I couldn't string together MU's together in the first set of 5...mental block I think. Once I talked myself through it I didn't have any more problems. The cleans felt pretty easy, but I missed a few jerks which def. cost me. Snatches were the easiest and I def. should have gone with 115.
Matt seemed to struggle and miss some reps as well. You could tell that we all thought this would be "easier" than it was. I made the joke at one point that this was a really fun "chipper".
All in all it was a pretty good workout. I finished in 26:11 and Rick in about 32...Matt was probably done around the 20min mark. Everything hurts. My back is fried and my shoulders are red. I plan on going back to play with Matt's balls...umm, stop. His new Hybrid Athletic Mold Made Atlas Stones. Ashley is invited as well...on a Thursday.
I hope you enjoyed my blog today. If not, fuck you.
Side Bar: I'm trying an experiment based on research. The experiment? If I talk shit about Paul Potorti will he find my blogs more or less interesting? He probably got excited just because I mentioned his name.
To appease people like Mitchell Rosser who say I don't talk enough about the "live" portion of my blog:
I had a nice lunch with Paul Saturday after working out at CFD...I paid, which makes him the luckiest girl in the world. I hope I didn't send him the wrong message, as I will not be calling him back.
Saturday night I was talked into going out to Ruckus with some people. My normal cheat day interfered a little and I only had 2.5 Red Oaks...and passed up chip and guac. I also only ate 8/10 slices of my large pizza and had 2 cookies...I think my stomach is shrinking.
Sunday was a nerd fest as I watched Harry Potter and the Deathly Hallows Pt 1 and the Chronicles of Narnia: Voyage of the Dawn Treader.....I watched them both alone and then cried myself to sleep.
That brings us to shit some of you (Ashley) might actually care about (I don't care if Paul gets bored, he sucks - ask Jeff).
Today I went with Rick to CrossFit Clayon. After watching a video on the CF Journal I had a WOD in mind and Matt agreed it was the right choice.
5-4-3-2-1
Deadlift, 315
Muscle Ups
5-4-3-2-1
C&J, 225
HSPU
5-4-3-2-1
Snatch, 135
Burpee w/ lateral hop over bar
The idea was the perform the 5-1, strip off a 45 and go on to the next couplet. The guys (James Hobart and Austin Malleolo (sp)) stated there goal was sub-10 since Graham Holmberg did it in about 10:17 or so.
I decided to wisely lower my weights to 275/185/95 for the couplets as I've never had more than 215 over head...except for this one time, but that was before Paul lost weight.
Matt being the champion that he is went RX and Rick used 275/165/85.
This. WOD. sucked. I immediately texted Ashley after to tell her such. I couldn't string together MU's together in the first set of 5...mental block I think. Once I talked myself through it I didn't have any more problems. The cleans felt pretty easy, but I missed a few jerks which def. cost me. Snatches were the easiest and I def. should have gone with 115.
Matt seemed to struggle and miss some reps as well. You could tell that we all thought this would be "easier" than it was. I made the joke at one point that this was a really fun "chipper".
All in all it was a pretty good workout. I finished in 26:11 and Rick in about 32...Matt was probably done around the 20min mark. Everything hurts. My back is fried and my shoulders are red. I plan on going back to play with Matt's balls...umm, stop. His new Hybrid Athletic Mold Made Atlas Stones. Ashley is invited as well...on a Thursday.
I hope you enjoyed my blog today. If not, fuck you.
Side Bar: I'm trying an experiment based on research. The experiment? If I talk shit about Paul Potorti will he find my blogs more or less interesting? He probably got excited just because I mentioned his name.
Thursday, March 31, 2011
Pendlay Day 1 & 2, plus some other stuff
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...
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...
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.
Thursday, February 24, 2011
Happy Belated Birthday WOD
Quick post because I'm exhausted...which could either be because I"m (a) getting sick or (b) still feeling the effects of the WOD I just did + coming off of a 5 day sugar high...I vote for option b...
"Mike's 26" (created by my brother...with a little editing from me)
26 Ground to Overhead, 95lb
26 Double Unders
26 Box Jumps, 30"
26 DU
26 Deadlifts, 225lb
26 DU
26 Wall Ball, 20lb
26 Kettlebell Swings, 70lb
26 DU
26 Strict Pull-Ups
26 DU
26 Burpees
26 DU
19min 30sec
This sucked...but it got me to workout. Back to normal tomorrow...hopefully....
"Mike's 26" (created by my brother...with a little editing from me)
26 Ground to Overhead, 95lb
26 Double Unders
26 Box Jumps, 30"
26 DU
26 Deadlifts, 225lb
26 DU
26 Wall Ball, 20lb
26 Kettlebell Swings, 70lb
26 DU
26 Strict Pull-Ups
26 DU
26 Burpees
26 DU
19min 30sec
This sucked...but it got me to workout. Back to normal tomorrow...hopefully....
Tuesday, February 22, 2011
Day of Birth
Happy Birthday to me...and George Washington!
I just watched the CrossFit Journal video on the mainpage and I am super excited to see that Reebok is developing new footwear and apparel with the help of CrossFit greats like Mikko Salo. It reassures me that the $10 million deal between CrossFit and Reebok was indeed a good idea.
The Opens are 3 weeks away. Starting tomorrow I'll be back to 100% paleo and tracking...until then, I'll continue to be as fat as Paul Potorti.
Today's workout was my birthday WOD at CF Durham....and it was brutal.
Muscle-Ups
x5/4/4/5/4
"Mike's Birthday WOD"
AMRAP 9 min
9 Deadlifts, 135lb
7 Squat Cleans, 135lb
5 Shoulder-to-Overhead, 135lb
4 Rounds + 9 Deadlifts
Rest 3 min
AMRAP 3 min
Burpees (jump to 6" above reach)
41 Burpees
Legs are toast. I really wanted five rounds, but alas it just did not happen today.
I just watched the CrossFit Journal video on the mainpage and I am super excited to see that Reebok is developing new footwear and apparel with the help of CrossFit greats like Mikko Salo. It reassures me that the $10 million deal between CrossFit and Reebok was indeed a good idea.
The Opens are 3 weeks away. Starting tomorrow I'll be back to 100% paleo and tracking...until then, I'll continue to be as fat as Paul Potorti.
Today's workout was my birthday WOD at CF Durham....and it was brutal.
Muscle-Ups
x5/4/4/5/4
"Mike's Birthday WOD"
AMRAP 9 min
9 Deadlifts, 135lb
7 Squat Cleans, 135lb
5 Shoulder-to-Overhead, 135lb
4 Rounds + 9 Deadlifts
Rest 3 min
AMRAP 3 min
Burpees (jump to 6" above reach)
41 Burpees
Legs are toast. I really wanted five rounds, but alas it just did not happen today.
Monday, February 21, 2011
NEW POST
"NEW POST"...I'm having a hard time finding that button lately. Not much to report. I had a pretty fun weekend even though my diet has been all over the place. Pasta, cookies, brownies, ice cream, alcohol, pancakes....it will all get better after my 26th tomorrow.....hopefully.
.
Still doing my normal workout schedule for the most part...here's the past few:
Thursday
Deadlift...worked up to 365x5
21-15-9
DB Squat Thruster, 35lb
KB Swing, 24kg
4min 7sec
Friday
Front Squats...up to 2 sets of 3 @ 195
AMRAP 12
10 Push Jerk, 115lb
20 Box jumps, 24"
30 Double Unders
4 Rounds + 35 reps
Wasn't happy after this one...had no energy.
Saturday
worked on snatches
Wittman
7 Rounds
15 KB Swings, 24kg
15 Power Cleans, 95lb
15 Box Jumpes, 24"
16min 49sec
Hamstrings were done after this one, which made today that much worse
Monday
Back Squats (deload) 205x3x5
C&J (deload) up to 185x1
Overhead Squat - up to 185x1 (PR)
9-15-21
Pull-Ups
Ring Dips
Power Cleans, 135lb
7min 19sec
Tomorrow is my birthday WOD...should be fun
Ultimate Conditioning - 2/21/2011
A. Work up to heavy set of 5 for deadlifts
B. Work on Chin-Ups or Body Rows
C. WOD
.
Still doing my normal workout schedule for the most part...here's the past few:
Thursday
Deadlift...worked up to 365x5
21-15-9
DB Squat Thruster, 35lb
KB Swing, 24kg
4min 7sec
Friday
Front Squats...up to 2 sets of 3 @ 195
AMRAP 12
10 Push Jerk, 115lb
20 Box jumps, 24"
30 Double Unders
4 Rounds + 35 reps
Wasn't happy after this one...had no energy.
Saturday
worked on snatches
Wittman
7 Rounds
15 KB Swings, 24kg
15 Power Cleans, 95lb
15 Box Jumpes, 24"
16min 49sec
Hamstrings were done after this one, which made today that much worse
Monday
Back Squats (deload) 205x3x5
C&J (deload) up to 185x1
Overhead Squat - up to 185x1 (PR)
9-15-21
Pull-Ups
Ring Dips
Power Cleans, 135lb
7min 19sec
Tomorrow is my birthday WOD...should be fun
Ultimate Conditioning - 2/21/2011
A. Work up to heavy set of 5 for deadlifts
B. Work on Chin-Ups or Body Rows
C. WOD
WOD
9-15-21
DB Ground-to-Overhead Right Arm (40/25)
DB Ground-to-Overhead Left Arm (40/25)
Burpees
Tuesday, February 15, 2011
Reporting In
It's been awhile since I posted because I've been extremely busy. I'm going to try and update the past few days.
USAW Lv 1 Sports Performance Coach Certification
This cert. was by far the BEST coaching course I have ever taken. Right away, Glenn told us that he was going to skim through the book so we could go straight to hands-on coaching. We spent the first day reviewing and going over progressions for the snatch. Since this is arguably the hardest lift to master/coach we ended up running over and having to finish on Saturday. We also went over Jerk and Clean progressions (separately) and power assistance exercises. Overall, the weekend was awesome. I met some great people and had a lot of fun learning how to be a better coach.
Monday after the cert. I really wanted to work on some Olympic Lifting. I abandoned my CrossFit stuff for the day and instead focused on the Snatch. I used the progressions as my warm-up and then attempted to max out. The session went like this:
Snatch Progressions (OH Squat, Snatch Balance, High Hang Snatch, Above/Below Knee Snatch)
Snatch
75x3
95x1/1
115x1/1
135x1/1/1
145x1
155xF
155xF
160xF
165xF
165x1 (7.5lb PR)
Back Squat
225x3x3
Today I decided to work on the Clean&Jerk. I went through similar progressions as I used for the Snatch.
C&J
75 - singles
95 - singles
115 - singles
135x1
155x1
155x1
185x1
215xF
215xF
215xF
215x1 (10lb PR)
There's something to be said for persistence! I knew the biggest thing holding me back on this lift was my brain. Once I finally talked myself into proper set-up and execution it went up nicely...notice I didn't say easily.
CFNE WOD
12-9-6-3
Front Squat, 135lb
Chest-to-Bar Pull-Ups
Handstand Push-Ups
7m 51s
By far the hardest thing about this WOD was the HSPU. I need to get better at bodyweight gymnastics stuff (pistols, HSPU) if I stand any chance at sectionals....ugh
10 min Ladder
1 Power Clean, 155lb
1 Muscle-Up
2 PC
2 MU
etc.
6 Rounds + 3 PC
Legs are spent from the past 4 days. I don't think I'm going to do a double today....
USAW Lv 1 Sports Performance Coach Certification
This cert. was by far the BEST coaching course I have ever taken. Right away, Glenn told us that he was going to skim through the book so we could go straight to hands-on coaching. We spent the first day reviewing and going over progressions for the snatch. Since this is arguably the hardest lift to master/coach we ended up running over and having to finish on Saturday. We also went over Jerk and Clean progressions (separately) and power assistance exercises. Overall, the weekend was awesome. I met some great people and had a lot of fun learning how to be a better coach.
Monday after the cert. I really wanted to work on some Olympic Lifting. I abandoned my CrossFit stuff for the day and instead focused on the Snatch. I used the progressions as my warm-up and then attempted to max out. The session went like this:
Snatch Progressions (OH Squat, Snatch Balance, High Hang Snatch, Above/Below Knee Snatch)
Snatch
75x3
95x1/1
115x1/1
135x1/1/1
145x1
155xF
155xF
160xF
165xF
165x1 (7.5lb PR)
Back Squat
225x3x3
Today I decided to work on the Clean&Jerk. I went through similar progressions as I used for the Snatch.
C&J
75 - singles
95 - singles
115 - singles
135x1
155x1
155x1
185x1
215xF
215xF
215xF
215x1 (10lb PR)
There's something to be said for persistence! I knew the biggest thing holding me back on this lift was my brain. Once I finally talked myself into proper set-up and execution it went up nicely...notice I didn't say easily.
CFNE WOD
12-9-6-3
Front Squat, 135lb
Chest-to-Bar Pull-Ups
Handstand Push-Ups
7m 51s
By far the hardest thing about this WOD was the HSPU. I need to get better at bodyweight gymnastics stuff (pistols, HSPU) if I stand any chance at sectionals....ugh
10 min Ladder
1 Power Clean, 155lb
1 Muscle-Up
2 PC
2 MU
etc.
6 Rounds + 3 PC
Legs are spent from the past 4 days. I don't think I'm going to do a double today....
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