Tuesday, December 22, 2009
Joc-4:04 (scaled up)
Golden-4:06 (regular rx)
As Daniel would say, booooyaaaaa!
Sunday, December 20, 2009
Tuesday, December 15, 2009
Wednesday, December 9, 2009
Thursday, December 3, 2009
Wednesday, December 2, 2009
F.Squat + Jerk
20 Sandbag P.Cleans (40)
10 Sandbag Half Moons (18)
10 Half Moons
*Next time Tamara!
Oops- forgot to do my DB weighted Sit Ups. My Bad Team.
(60x1, 64x1, 68x1)x2
P.Press (70%) 49x3x3
AMRAP 8 Min
8 OH Squat (95)
8 Box Jumps (24)
8 Ball Slams (25)
Explanation- From now on I will be posting all strength training weights in Kilos. I figure it's more important for my coach to know what the hell is going on than anyone else. Metcons will reflect pounds since it's usually pretty standard.
2.2 1lbs = 1 kilo
Monday, November 30, 2009
Handstand Holds 5x max seconds
20 Pull Ups
20 KB CrossChops (35)
20 Sit Ups
That was fun. I can already tell this is going to make me so much better. Thanks Aimee!
Saturday, November 28, 2009
When I got back into town I stopped off at the box to time Kyle on his CF Football wod. I was pretty inspired so I decided to give it a go. I'm glad I did. It was fun. It kicked my ass and I'm still coughing from it.
Death By Tabata (alternating between DL and Burpee)
Deadlift (130) 15,11,9,8,10,7,7,10
= 137 Reps
Oh, and Kyle beat me by 1 rep.
Thursday, November 26, 2009
AMRAP 5 min each round-1min rest between each
7GHD Sit Ups
21 Double Unders
1. 3 +5hspu+5ghd
2. 3 +5hspu+7ghd
Finaly figured out a rythm after a couple rounds. Thanks for the workout my dearest Kyle. Happy Thanksgiving!
Wednesday, November 25, 2009
Agility work (not for time)
Cone shuffles- 8x3
3 Dot Sprints- x6
180 Drill- x 6
L Drills- x8
Tuesday, November 24, 2009
I was not there and I don't delve where I don't belong. But one thing is for sure, I am a better athlete today because of Greg and Aimee Everett as well as Robb Wolf.
7 H. Cleans (105)
21 Box Jumps (20)
2 Rope Climbs
This was a fun one. Vero and I were neck in neck the whole way. Once again, she pushed me hard. Thanks Vero!
Sunday, November 22, 2009
Saturday, November 21, 2009
Thursday, November 19, 2009
400m sprints x3 (3 min rest between)
GHD Sit Ups
Fran was 11 secods slower than last time:( I guess that's the sacrafice you make when you spend time on longer metcons for 4 months. Boo.
I did, however, discover during my sprints that my overall time ends up better when I sprint full out until burn out, even if it ends with a slow lung weazing jog, than if I try to pace it out. Plus, that makes me fitter anyway.
My new programming with Aimee doesn't start until she get's back from the Black Box Summit so I think I might try to get a few more storms in before then. I can't wait!
10 Rope Pull Ups
10 P. Cleans (115)
10 Half Moons w/sand bag (25)
I flaming heart going to Catalyst. I had Aimee put me through a metcon today and it hurt! My lungs burned they way they do when you first start doing CrossFit. Plus, it was full of movements that were unfamiliar to me which made it tough but exciting. I realized that even in CrossFit where you are constantly varying your movements and time domains, you still find yourself very comfortable with everything. It was so great to have a coach there pushing me through it, making me do something outside my comfort zone.
I've been getting so much stronger and better since going to Catalyst. I started doing the math and realized that the qualifiers are a little over 5 months away and it's time to get even more calculated about my training. After talking to Aimee and working out it was quite obvious that even though I've been very regimined about rotating through strength movements, periodizing to some degree, shuffling time domains and movements in my metcons, that I was still "coddling" myself as Aimee put it, without even meaning too.
So today I asked Aimee if she would do my programming for me and she agreed. I'm super excited about this. I think Aimee is a talented athlete and coach and I trust her very much. It is quite apparant that she knows what she is doing- Jolie has been under her since before the games, had an amazing performance, and coninues to get strong as shit. The whole atmosphere is full of serious athletes- Tamara, Jolie, me, just to name a few. It's nice to be around.
So, 5 months out. Time to crack down. It's NorCal No.1 or bust baby!
Tuesday, November 17, 2009
Sunday, November 15, 2009
Friday, November 13, 2009
AMRAP 20 min
2 Muscle ups
8 KB Swings (53)
Me-11 Rounds + 1 Musle Up (with 30 seconds to go:)
Daniel 11 Rounds- just in time
Sooo, I had my classes do Nate today and we ran out of Rx'd Kettle Bells so I offered to stay after and do Nate with Daniel. Let's just say he's my current nemesis. Cliff is hurt, and Golden... well, there's just no competition there anymore :) Yesterday, Daniel out Snatched me (er Cuban Pressed) by 2 pounds. So, in the CrossFit world where we are allowed to bounce snatches off our heads I suppose he beat me.
Today was a different day. I PR'd on Nate by 4 rounds. I need to learn to manage my last round a little better because I could have had 12 rounds. I panicked a little as we were running out of time and tried to rush my last muscle up which resulted in a waisted rep. By then, I would have needed to rest too long to get that last mu and then finish the remaining HSPU and KB Swings. I'm confident, however, that there is 12-13 rounds of Nate in my near future.
Nice job Daniel:) Golden, you better hurry up. You've got Murph AND Nate on your plate now buddy!
Thursday, November 12, 2009
F.Squat @70% (for speed)
C&J (130) 5-4-4-4-5-4-4-4
*Movements were alternated between 20 second rounds-ie: first 20 seconds C&J, second 20 seconds Squat, and so on. There was a one min rest at the half way mark. Vero killed me on the squats today (she averaged like 19!), but I took the cake on the cleans at twice the weight:)
Tuesday, November 10, 2009
Snatch Grip P.Press (behind the neck)
KB Swing (35)
AMRAP 12 Min
3 Bear Complex (95)
2 Muscle Ups
*Bear Complex= 1 Power Clean, 1 Front Squat, 1 P.Press, 1 Back Squat, 1 Rack Jerk
Olifting Day @ Open Gym
Heavy Singles up to 138
Heavy Singles to 178
Thursday, November 5, 2009
Tuesday, November 3, 2009
Although he beat me in his Max Front Squat at 245lbs (mine is 233) I smoked Daniel in today's WOD. It's great to have some healthy competition followed by some healthy smack talking.
15 Thrusters (135/95)
15 Ball Slams (40/25)
15 Double Unders
Since Vero has promised to work out with me twice a week, today we decided it was fair to put the programming for those days into the Black Heart's hands. That way he can do things like program 400m runs, box jumps, burpees, and rowing to force me to push it. Vero is WAY better at that stuff than me. It's genius really. The only way to get me to push extra hard on my least favorite stuff:)
Alright Golden, come and get it. 40 minutes on Murph or bust!
Monday, November 2, 2009
2 P. Cleans (185/133)
7 Wall Balls (20.14)
50 Yard Sprint
I suited up and did this one with my class today. I paced myself with Chris C. until about the 10th round. I noticed he kept resting before his P.Cleans so that's when I went in for the kill. I knew I couldn't beat him on Wall Balls or running, but I'm strong enough to clean heavy weight when I'm tired so that's where I've got to game it. It helped having Kyle yelling in my face to stop lolly gagging and reminding me that Chris and I were on par with each other.
I didn't have much to worry about with Golden though. He showed up right at the end and stayed to do the workout after us. I mean, I like to think I'm the superior athlete. But he kept reminding me that he did "Daniel" yesterday with two miles of running or something lame like that. I supposed that does count for something. But I guess we'll find out when he tries to be 40min on "Murph" this weekend... well rested;)
Thanks for making me win Kyle!
Saturday, October 31, 2009
63x Failed 3x
65x1x2 (oops, forgot to add weight so I did it twice)
Thursday, October 29, 2009
8 Rounds-XFit Football
8 KB Swings (53)
5 Pull Ups
Oh ya, and even though Golden and I got the same time on this WOD, technically I gave him an extra second because, although the timer was at 8:51, when I heard him yell time (he was in my class right before hand) I took a second off for what was questionably a second for it to compute in my brain:)
Tuesday, October 27, 2009
Sunday, October 25, 2009
Saturday, October 24, 2009
translation: 141 pounds
and getting awfully close to my body weight:)
translation: 187 pounds
There's a reason I just love Catalyst Days!
Thursday, October 22, 2009
12 HPC (95)
7 Ring Push Ups
Today was fun. I kept the clean a jerk pretty light so I could just practice my technique. Although, I made sure to at least lift more than Cliff's body weight so I could remind him while he was hanging around that I can Clean & Jerk his ass:) I thought I'd be a little faster on the metcon (or rather hoping since Chris Carlson had just done it in 7:30 during my class). I was hoping for sub 8 min but the squats proved to be a little more taxing than I was expecting. The ring dips were easy though. Hey, I was just looking for a little healthy competition and smack talking today.
Wednesday, October 21, 2009
People who wake up super early, work out, and get back home before the sun ever even rises, are crazy. Dedicated. Admirable. But crazy. I tried. By default of coarse, as I'm covering one of my trainers early classes this week. It didnt' work out too well for me, that workout. Hence all I got in today was Deadlift. So I figure I'll get one more good day in tomorrow which will give me a rest day before my favorite day of all- Catalyst Day.
Tuesday, October 20, 2009
7 OH Squats (83)
1 Muscle Up
30 Double Unders
Jerk boxes would be nice. That way I could do sets of 2-3 at a heavy weight without having to drop it and clean it. Once I get above 140 I just don't like to try and lower the weight in a controlled fashion.
About the metcon: I programmed it, and then had to scale it for myself. Stupid right? It should have 2 muscle ups per round but I scaled for two reasons: first, I've been having some shoulder issues in my left shoulder that hurts mostly when I do ring dips; but mostly, I have to take too much time between muscle ups so it lowers my intensity too much in workouts like this. I wanted to fly through it fast.
Monday, October 19, 2009
Sunday, October 18, 2009
Thursday, October 15, 2009
Wednesday, October 14, 2009
The only thing that got my butt in gear today was my growing love for olympic lifting (that and a nice big cup of evening coffee- yes, during my workout). I wasn't sure I'd have any pop at all but it's just so damn fun to Snatch and C&J, and sice I'm having so much fun doing it, and getting better at it almost every day, I had lot's more in the tank than I expected.
1 Muscle Up
(on the min, every min, for 10 Minutes)
Me: 10 total (no fails)
I seem to have reached a sticking point right around the 183lb mark. I feel super strong but for some reason I feel like it just so happens that the times I've gotten to that weight, I'm just worn out for whatever reason. It's just the way the cookie's crumbled so far. I feel so much stronger than that though. One of these days when I'm well rested I'm getting 200 dammit!
Tuesday, October 13, 2009
AMRAP 20 min
3 OH Squat (103) -scaled up from 75
6 Box Jumps (30)
9 C2B Pull Ups
This HURT. Box jumps just hammer me. I was breathing the way I imagined I should have been breathing on my long run if I'd push myself. Maybe I should do my next 5k with them too:) Great workout.
1 hour later I returned to CFWS for my strength work. I though I'd be toast but to my pleasant suprise I was quite strong.
-last three light sets for speed
Sunday, October 11, 2009
I mapped out 5k On http://www.mapmyrun.com/ so I know it was pretty exact. It was cold out and while I was running (and complaining diligently in my head) a few things dawned on me. This is only hard because it's boring and it hurts my joints. Other than that, after everything else we do, it's quite easy. My lungs were fine. I could have had a conversation the entire run. Granted I was going SLOW because with every step I could feel the pounding in my joints- my ankles, knees, and mostly hips. It was really uncomfortable. Not the kind of discomfort that comes from pushing it in a metcon or heaving through a heavy lift. But an annoying pain in the joint with each step. It was the only thing keeping me from going faster.
I wondered why it hurt like that. And why simply running a 5k hurt more than long light metcons- even those with 2 to 3 miles worth of running. Here's what I decided:
1. It's boring. It's just one foot in front of the other for 20-30 minutes, depending on the day.
2. It's more painfull because my muscles stiffen up because my joints are not moving through a full range of motion. In other metcons with lots of running, there is deadlifts, or cleans or wall balls- something that keeps you stretched out, something to break up the motonony.
3. It was cold out. I'm a baby.
4. I decided I hate doing it. It's true. Your thinking patterns have a huge impact on your ability and success (or lack thereof). If I would just decide to attack this like anything else, it wouldn't be that bad.
So really, running isn't that hard (at least running 5-10k) physically. The worthinessness of putting it into my training regimine (in my opinion) comes down to one BIG important thing: It's great mental toughness training.
I need to change my attitude.
Friday, October 9, 2009
Snatch/Heaving Snatch Balance
I don't know how unorthodox this was nor do I care. I just wanted to practice that turn over and speed. And you know what? It felt great.
Thursday, October 8, 2009
Afterwards, I was able to watch the video, often times pausing and playing in slow motion, breaking down the parts of the lift and identifying my strengths and weaknesses. It was a great reminder of just how usefull it is to watch video of yourself when trying to perfect something. I plan on making this a regular part of my routine, specifically when I o'lift.
singles to 118lbs
singles to 163lbs
Wednesday, October 7, 2009
Monday, October 5, 2009
Sunday, October 4, 2009
Muscle Up (min 10)
Power Clean (133)
This was a scaled up version of a workout from the Nor Cal Qualifier. In the Qualifier the weight was 105 with a min of 4 muscle ups. If the qualifier had scaled the women's weight to the usual 70% of the men's weight and kept the standards the same TODAY'S would have been the appropriate WOD. I felt pretty strong however, the recovery I need between each muscle up always sets me back in my times and/or reps during wods. It's never an isue of catching my breath but simply and issue of being able to have the strength to kip into a dip and press out of it. My ring dip is probably one of my biggest weaknesses. One that I'm trying to attack as aggressively as I can without thrashing my shoulders.
Thursday, October 1, 2009
Wednesday, September 30, 2009
So today was day two of this madness. I was attempting to overhead squat 3 sets of max reps@ body weight and on my first set I failed after just 2 reps. There was a fairly strong pain in my wrists and I was generally fatigued and had no stability. Upset at my effort I went in for round two. This time, I took a deep breath, pressured up, and went for it. I got to rep 5 and without losing my balance or missing an attempt, I dropped the weight, again because my wrists hurt and I felt like I was out of gas. This time I was really upset. I contemplated hanging it up for the day. Even my box audience (aka Kyle) recommended I give it a rest. I thought about it for a moment and asked myself, "when was the last time you really pushed through pain?"
As an athlete, pushing through pain or discomfort was always a way of life. You just get used to it after a while. But it occurred to me, that besides pushing through your average metcon and the discomfort that comes along with the metobolic nature of the programming, I had not dug deep and REALLY pushed through any significant pain lately. So I grabbed the tape, taped up my wrist and got back on the bar. This time I was determined. I picked up the bar, popped it up over my head and went for it. 1,2,3...7,8,9, and on the tenth rep fought to the top but didn't quite make it. In fact in was kind of an ugly miss- an asymmetrical happening if you will. Nonetheless, I PR'd by 3 reps. For this moment, I was happy.
Now, I'm not suggesting an athlete push through all pain all the time. It could be something serious and you might be doing more harm than good. But there are moments when knowing how to push through it will make you better both mentally and physically.
3 sets max reps@BW
21 KB Swings (53)
12 C2B Pull Ups
And yes, the fatigue and lack of strength set back in for the metcon. Good thing tomorrow is a new day.
Monday, September 28, 2009
Coaching, technique, olympic lifting skill also courtesy of Catalyst Athletics.
Finaly a heavy lift and a short Metcon. Im back in my element baby.
21, 15, 9 Deadlift (155)
30, 20, 10 GHD Sit Up
Saturday, September 26, 2009
To me bringing the intensity starts with a deep rooted burning desire for something. Forgive my hippie-ness here but it’s living in the moment: “the here, and now.” Wanting something so bad that you push yourself to animalistic extremes, even if just for a moment, sprinting, jumping, kipping, jerking; controlling your mind in an even tempo, cultivating a physical and mental pain and fatigue that burns so deep it makes you feel strangely alive. And only when you put forth 100% of everything you have, in that moment, for something you want so badly and you actually fail does it really hurt.
So, can intensity be learned? Sure to an extent. I think you can at least learn how to get better at bringing it just as you can get better at anything else. But the desire has to come from within. You can’t teach someone how to want something. And you’ve got to be fearless of failure. You’ve got to be willing to put yourself out there; put everything on the line. To bring the intensity you’ve got to truly want to be even better.
CATALYST DAY (my fav)
(that's 125.4lbs if you speak CrossFit)
Clean and Jerk
Friday, September 25, 2009
Thursday, September 24, 2009
It is a coaches job to use all three modalities of learning- Verbal, Visual, and Kinesthetic. The last being what studies show sticks the most. Don't just mimic a movement for your athletes, describe in detail what is going on. Don't just demonstrate the first pull of the Clean off the floor- describe as you demonstrate, that the arms are vertical, that you are leading with your chest, that it is controlled-not "yanked," etc. And most importantly, place them (yes, with your hands) in the proper position. Make them feel it.
Your athletes WANT to work for you and if they aren't doing something right (even though you keep yelling and yelling at them how to fix it) most likely it's not because they aren't listening or aren't trying or don't want to be better. You're the coach. Use all modalities. Your athletes will be better for it.
3 Power Cleans (130)
5 Pull Ups
10 Push Ups
1 Mile Run
3 Power Cleans (130)
5 Pull Ups
10 Push Ups
Tuesday, September 22, 2009
7 Hang Power Snatch (95)
2 Muscle Ups
21 Box Jump
I felt pretty strong today. It was grand. Although I must say, I don't like doing snatches in metcons. It just feels sloppy. And those box jumps wear me out. I'm coming to the realization that I'm just not that great at them. I need to to do them more often. I suppose 84 of them in today's wod is a start.
Monday, September 21, 2009
I sure hope that this is some random technical fluke because I am a huge fan of CrossFit Football. I think the programming is fantastic and I love rotating it into my training regularly. Kyle (his blog is linked to the right) has been following it since Aug 3 and is getting stronger and better every day. It's been an amazing transformation. If anyone out there has answers (I amazed that there's not more banter out there about it yet) let me know.
Anway, my workout today was killer. You should try it.
Me: 95, 100, 100, 100, 105x2
12 Back Squats (BW)
1 Rope Climb
Me: 13:37 (145 lbs, scaled slightly up)
I think next time I should either go legless on the rope climb or do two rope climbs per round as they are getting so much easier than they used to be. Yay for me. 60 body weight back squats, on the other hand, was tough. This was a fantastic workout.
Sunday, September 20, 2009
Saturday, September 19, 2009
The best part was that Greg Everett was in town and came by to train. He and his wife Aimee (owners of Catalyst Athletics) came by on Thursday as well and let me tell you, watching these two get their Olifting on is like watching biomechanical art in motion. It was quite awesome that Greg thought it was a good enough little, dingy CrossFit box for him to come back to train again. But my favorite part was remeniscing, much like our clients who come to hang out on their rest days, about CrossFit.
What most people don't know is that Greg was a CrossFit gym owner long before he opened Catalyst Athletics and is not just an Olympic lifting specialist, but is extremely educated and experienced in the world of CrossFit as well. It was lots of fun to kick around thoughts about programming and the path CrossFit has taken. Where it's come from and where it's going. It got me thinking about a post I wrote a while back about CrossFit being "Underground." An idea that has already, even in the 3 months since I wrote it, evolved dramatically. I decided I'd post it again here since it seems to be an ever relevant topic.
Everyone knows that the fitness world is a multi billion dollar industry. You can’t flip through the TV channels without seeing an infomercial on the latest ab machine that promises to help you lose 10 inches in just days or your money back; or flip through a magazine without seeing before and after photos in little magic pill advertisements that lure you in by making you think it’s and in depth, 5 page article on some break through weight loss science. You pass by 24 Hour Fitness’s and Curves studios that push mechanical circuit training and expensive health bars on a daily basis and hear Jared’s voice on the radio talking about how all he did to lose weight was eat 2 six inch turkey subs everyday and voila! Plastic surgery like liposuction, and worse, gastro intestinal by-pass surgery are now main stream as people trade their doctor’s phone numbers like personal marketing assistants. The worst part is that just about all of them are completely unconditioned, overweight, and out of shape. Why? Because the shit doesn’t work. That fitness industry, man, it is a monster. The real motto: Get people to spend, spend, spend, but keep them fat so they have to keep coming back for more.
Why do you think no one really knows about CrossFit even though it’s been around for over a decade? I hear stories all the time about how Glassman got kicked out of so many different places, not just for dropping weights, but for spreading crazy ideas about how all you need to be fit is high intensity exercise at short durations, constantly varying what you do (sound familiar CF Westers?). No supplements (besides maybe a little fish oil), just real food and intense functional exercise for short periods of time. No nonsense. Not rocket science. But certainly not the biggest money making idea for the fitness industry either. It’s no wonder real fitness intellectuals talk about him like he’s a fitness God, a pioneer having the courage to speak the truth, get kicked out of Spa’s and Global Gyms all over the place, and forced to run out of garages and old warehouses (hence the birth of the CrossFit box. Isn’t it a fantastic fitness renaissance?).
But lately people are starting to hear about CrossFit. CrossFit boxes are starting to be abundant nationwide. Hell, worldwide even. The games have become such a big event in just a few short years that a regional qualifier has been implemented to narrow down the vast numbers to simply the best few athletes. There have even been rumors that the games might be shown on ESPN within the next two years. When I think of how much I truly believe in CrossFit and ponder the fact that it has bettered the lives of so many people it makes me pretty happy. But call it the punk rocker buried deep inside, there’s part of me that loves the fact that CrossFit has been underground; a counter fitness culture if you will. Part of me doesn’t really want it to be discovered by everyone, for fear that, once mainstream, it will change. Like when one of your favorite underground bands gets discovered and you start hearing their songs played on Top 40 a thousand times a day. I fear that once discovered, some fitness industry money making guru will implement a new machine or a magic pill, and the true nature of CrossFit will be lost.
That would be a damn capitalistic shame.
End note: I also heard a rumor that CrossFit has implemented a new rule that as of now any new CrossFit box owner can only own 1 box. This is because of an offer made by Bally Total Fitness to open 30 new affiliates which was turned down by the Glassman’s. Talk about a ray of hope for the future of CrossFit. What are your thought’s on the underground vs. mainstream status of CrossFit?
Friday, September 18, 2009
30 Wall Balls
100ft OH Barbell Lunge (45)
100ft Burpee Broad Jump
10 Wall Balls
Thursday, September 17, 2009
5 Power Cleans (185/130)
20 Double Unders
Today was a rest day BTW. I just didn't get around to posting yesterday. So this is a day late. Back on it tomorrow.
Tuesday, September 15, 2009
Sunday, September 13, 2009
Saturday marked the first annual Santa Cruz CrossFit Games. After participating in the Affiliate Team competition at the Games, Annie Sakamoto of CrossFit Santa Cruz Central had so much fun that she decided it would be great to start our own local team challenge right here in Santa Cruz. After all, Santa Cruz is the birth place of CrossFit, and we have 5 fantastic box's right here in the area full of excellent athletes and trainers. So she got all of the owners together and did just that.
Each box put together multiple teams to compete. The different classes were Masters (60+), Intermediate (scaled), and Advanced (Rx'd) teams. It turned out to be a great day full of Sportsmanship, fitness building, PR's, and good people. Here were the workouts:
1000m Run (2men,2women- 2medballs carried; 14/20)
100 Wall Balls (1man and woman at a time)
200 KB Swings (35/53-1man,1woman at a time)
300 Double Unders (1man,1woman at a time)
400m run (2men,2women)
5 rounds of 2min on/2min off of:
3 Dead Hanging Pull Ups
6 Push Ups
9 Box Jumps
(1man, 1woman at a time- switch every two minutes for 5 rounds)
Me: 3,2,2,2,3-12 rounds total
CFWS: 54 rounds total
Max Clean and Jerk
CFWS: 826lbs total
Overall, my team placed 2nd. All of our teams kicked butt and demonstrated the epitome of camaraderie and sportsmanship. I am very proud of CrossFit West, our athletes, and our programming. I think it was such a great example of our "Hard and Heavy" philosophy and reinforces our believe that it's good to be strong.
Thursday, September 10, 2009
I started out the evening with the mind set that I would just push through it. But once I got through 4 sets of Split Jerks (was supposed to be a 3 rep range) and only hit about 75% of my max doing singles, feeling unusually fatigued and also a bit of joint discomfort, I decided it was time to hang it up for the day. So I hopped on my mint green beach cruiser and took the scenic route home. I'm sure tomorrow will be a better day.
Tuesday, September 8, 2009
Having said that, I didn't do horrible. It's just that I could have been better. But that's ok. That just means I've got to jot it down in my journal, and next time I revisit this WOD I've got a ton of room for improvement.
6 Power Snatch (95)
10 Box Jumps (20")
Monday, September 7, 2009
Anyway, I took Sam's class today and worked some more C&J. I got that 173 I said I would, and I felt strong. I think I could have gone even heavier if time permitted. Then the wod was more C&J- heavy. It was great. Can't wait to go for 200 next time:)
Here's what was on the menu:
Me: 95, 95, 95, 95, 95
Me: 133,143, 153, 163, 173
1 C&J (143)
Saturday, September 5, 2009
It's quite a bit different from your typical CrossFit day. It takes a few reps to get used to the fact that you will complete 1 lift, and then rest about 5 minutes before completing the next. But the results speak for themselves. I feel like my form is getting better each time, and I'm definitely getting stronger: Today I PR'd on both Snatch and Front Squat.
Here's what the day looked like (all numbers are in Kilo's):
Clean and Jerk
*I started to get worn out but I know I'll get it next time. My PR is 183.
I'm definitely looking forward to next Saturday. You can check out Catalyst Athletics at www.cathletics.com or click on the Catalyst Athletics link to the right.
Friday, September 4, 2009
I don't know how it happened, but today I felt good. Really good. It was my 3rd day on, and my shoulders wrecked from HSPU and muscle ups this week. Even though it was an overhead squat day I started out with some Snatch work (since I hopped into Sam's class and that's what was on the menu) and once again things were clicking.
The workout was an AMRAP with C2B pull ups so I decided it would be a good opportunity to work on the butterfly kip. Generally, when I do the butterfly, I lose my rythm after just a few pull ups. I think it's because I'm not balancing the swing of my legs on the kip evenly from front to back. But today, not only did something click for me there, I was going chest to bar on almost every pull up.
Once the WOD was over I decided to get my OH Squats in. Ed came by to say hi and stuck around for a while (Ed is a very knowledgeable trainer who has been connected to CrossFit West for a long time- in fact, he introduced me to CrossFit way back when). It might have been his energy or just me trying to impress him (hey whatever works) but I went 5 lbs heavier on my 5x3 than I ever expected. Body weight to be exact.
It was a good day. Tomorrow, we are off to Catalyst Athletics for some Olifting with Greg and Aimee. Looks like we will find out soon if my Snatch is as good as I think it is:)
83x 10 reps
11 KB Swings (44#)
6 C2B Pull Ups
Me: 7 rounds + run
*failed on my very last rep
Thursday, September 3, 2009
I couldn't wait to do today's workout. It just looked so dam cool. My shoulders/chest were pretty tired from ring dips yesterday but I think the excitement pushed me though. That, and my HSPU Kip. I got that sucker going. Yay for me.
... 10 reps total
AMRAP 3 min
Back Squat 135/95
1 Rope climb
In 3 minutes complete as many reps as possible of back squats. Then immediately precede to 5 rounds of the couplet. There will be a rep score as well as overall time.
Me: Rx'd 55/9:16
Wednesday, September 2, 2009
Like most CrossFiters, I've got a few of these goats on my list. So I've made the commitment to attack them over the course of the next yea, not by neglecting other movements, but by systematically rotating them into my skills work as well as my metcons.
In general, my body has a pretty quick adaptation period to new skills when I put my full focus into it. However, ring dips have taken the longest of any movement to see any improvement in at all. But today, I finaly felt like I was getting somewhere. Yay for me. Today I can write in my journal that I only kind of sucked at ring dips. Hey, thats a start. It's all about just getting better right?
Me: 165, 195, 205, 205, 205
Man, when I get good at ring dips I'm gonna blow through this baby.
Tuesday, September 1, 2009
Me: 113x1, 133x1 153x1, 163x1, 173x1
10 Thrusters (135/95)
My shoulders were absolutely shot and my body wrecked today. Sat was max jerk effort, Tue brought muscle ups and HSPU, today Clean and Jerk. So when I got to the Metcon it took all of my effort to thrust a measly 95lbs over my head. Ouch.
Looks like I've got to trust in Ovid. "Be patient and tough. Someday this pain will be usefull to you."
Sunday, August 30, 2009
Me: 185, 215,245,245,245
2 muscle ups
8KB Swing (2pood/53)
Me: 7 rounds
I felt pretty strong on the Deadlift today. My last 3 rep range was 255 so I was only 10lbs below that for 5 reps. Unfortunately I didn't fair as well on Nate. I only matched my last score of 7. I burnt out on muscle ups by the end. However, the last time I did Nate I got 7 rounds in just the knick of time. This time around I finished 7 rounds with 2 min to go but just had nothing left in the tank to get my muscle ups done in time to complete another round. Better luck next time.
Saturday, August 29, 2009
Me: 103, 133, 153, 183, 203... 203# a new PR!
Five 1min rounds w/1 min rest between each of:
3 P. Cleans (135/95)
6 Push Ups
Me: 25 rounds
When it comes to your WOD there's nothing like getting in and getting out on a hot summer day to go lay out by the pool side...especially when you PR:)
Friday, August 28, 2009
Thursday, August 27, 2009
It was pretty quiet at the box today. With the heat, the weekend approaching, and school starting, among other things, it seemed more like a casual Friday than a typical Thursday. The WOD, however, was far from casual.
Me- 185, 185 (x3), 175, 175,175
AMRAP 12 min
3 Jerks (185/130)
6 KB Swings (72/53)
Me- 10 rounds
Being my 3rd day on for the first time since taking a two week break I felt somewhat fatigued. I couldn't complete 5 reps on my second set of F. Squats and was worried because 175 felt so dam heavy. I was happy, however, when I realized that I had simply done my barbell math wrong. It turned out I had 185 on the bar (which was my previous 3 rep max) and had to drop to 175 which is where I wanted to be at anyway. The AMRAP was tough, but I fared ok I think. I strung all Split jerks together, never dropping the bar. Controlling the bar down on my 3rd rep was always the toughest part.
Wednesday, August 26, 2009
90, 95, 95, 100, 100, (105x2 just because I was feeling stronger)
High Box Jump
95% x 5
7 thrusters (135/95)
1 rope climb
Tuesday, August 25, 2009
Although I prefer to go hard and heavy, after a mix of body weight workouts and running/sprinting WODs for two weeks, I decided to "ease" myself back into things with something a little lighter and longer. And even with a foggy head from jet lag it sure felt good to be back home throwing some weights around.
What can I say? I wish we all could be California girls.
15 Squat Cleans (120/83)
15 Pull Ups
After two weeks of no lifting I was a litte wobbly. I started to stabilize after a few sets, hence the increased sets and weight.
1/2 Badger- rx 14:10
I increased the rx weight slightly since I programed it shorter than the original workout. The original WOD is 30 Clean (95/65), 30 Pull Ups, 800m run. I did the real Badger in 31:34 a month ago.