Shoulder Press--85
Bench--up to 100, maybe 105?
don't have my notes, but in general this wasn't the strongest "strong day." I think plopping strength day at the end of a 4-day cycle is kinda stupid, actually.
Showing posts with label strength training. Show all posts
Showing posts with label strength training. Show all posts
Monday, November 2, 2009
Saturday, May 30, 2009
The Rippetoe Four
As everyone who reads this blog (hi to both of you) knows, I've lost some weight since my strength building phase earlier this year. I'm down probably 6-8 pounds at this point, and am sitting around 150.
I can tell a lot of that was adipose, but it's hard to not lose any muscle when you're losing weight, and since I skipped out on the Crossfit Total the other day I've been feeling a bit guilty.
So, for no reason other than that it sounded fun, I did a little Tour de Strength ala Mark Rippetoe. In other words, some of everything we learned at the Barbell Cert in February (actually we also did Hang Cleans at the cert, which I skipped today).
First, 5 Rounds, alternating exercises, of:
Squat, 10 reps @ 135#
Deadlift, 10 reps @ 135#
Then, 5 Rounds, alternating exercises, of:
Bench Press, 10 reps @ 95#
Press, 10 reps @ 50#
Deadlift and Squat were challenging on the last few reps but no problem at all. Bench Press and Shoulder Press both got partitioned almost round 2 on, which really changes the nature of the workout. They broke down like this:
Bench Press: 10, 8+2, 8+2, 6+4, 5+5
Shoulder Press: 10, 7+3, 7+3, 7+3 (a little push-press happened here), 5+5
And that was that. Tomorrow shouldn't be a rest day, but I am taking it as a pure recovery day to be really rested for the photo session on Monday. I'm getting pretty excited, hoping to get some great arty fitness shots.
I can tell a lot of that was adipose, but it's hard to not lose any muscle when you're losing weight, and since I skipped out on the Crossfit Total the other day I've been feeling a bit guilty.
So, for no reason other than that it sounded fun, I did a little Tour de Strength ala Mark Rippetoe. In other words, some of everything we learned at the Barbell Cert in February (actually we also did Hang Cleans at the cert, which I skipped today).
First, 5 Rounds, alternating exercises, of:
Squat, 10 reps @ 135#
Deadlift, 10 reps @ 135#
Then, 5 Rounds, alternating exercises, of:
Bench Press, 10 reps @ 95#
Press, 10 reps @ 50#
Deadlift and Squat were challenging on the last few reps but no problem at all. Bench Press and Shoulder Press both got partitioned almost round 2 on, which really changes the nature of the workout. They broke down like this:
Bench Press: 10, 8+2, 8+2, 6+4, 5+5
Shoulder Press: 10, 7+3, 7+3, 7+3 (a little push-press happened here), 5+5
And that was that. Tomorrow shouldn't be a rest day, but I am taking it as a pure recovery day to be really rested for the photo session on Monday. I'm getting pretty excited, hoping to get some great arty fitness shots.
Wednesday, May 27, 2009
Spin + Glute Workout
Today was a Crossfit rest day but I missed Monday Spin because it was a holiday and Sue called in a sub for class who just doesn't work for me. Besides, with the day off for Nick and Bella, no one in the family was up and moving at 9:00 anyway. So I wasn't about to miss the Wednesday class, rest day or no.
AM: Spin Class with Sue. 60 minutes, great as usual. Hills, intervals, the usual. Felt a bit easier than it sometimes does, though I did drip buckets of sweat by the time I was done, so maybe that's just selective memory talking.
PM: After work I did an Oxygen magazine glute workout at home. It was good. I'm a bit dismayed over how little and flat my ass has gotten. I kind miss the junk, you know? So I thought maybe a little extra targeting would help re-round my tush, but I'm not sure "targeting" is really my thing anymore.
To be clear, it wasn't a bad workout. There were walking lunges and mule kicks and other very effective moves. It's just that it felt...kinda...boring. I know I don't flinch at doing 50 squats, but 15 reps of unweighted mule kicks somehow felt tedious. I think Crossfit has spoiled me to body-part specific routines. Again, it's not that I didn't get a little sweat going or that my muscles didn't have to work...they did. But it's just not as fun to me to methodically work the same muscle from 14 different angles. Different strokes, I guess.
AM: Spin Class with Sue. 60 minutes, great as usual. Hills, intervals, the usual. Felt a bit easier than it sometimes does, though I did drip buckets of sweat by the time I was done, so maybe that's just selective memory talking.
PM: After work I did an Oxygen magazine glute workout at home. It was good. I'm a bit dismayed over how little and flat my ass has gotten. I kind miss the junk, you know? So I thought maybe a little extra targeting would help re-round my tush, but I'm not sure "targeting" is really my thing anymore.
To be clear, it wasn't a bad workout. There were walking lunges and mule kicks and other very effective moves. It's just that it felt...kinda...boring. I know I don't flinch at doing 50 squats, but 15 reps of unweighted mule kicks somehow felt tedious. I think Crossfit has spoiled me to body-part specific routines. Again, it's not that I didn't get a little sweat going or that my muscles didn't have to work...they did. But it's just not as fun to me to methodically work the same muscle from 14 different angles. Different strokes, I guess.
Sunday, May 24, 2009
5 x 8 Squat + Sit-ups + Sumo Box Jumps + Swings
Crossfit Total came up today. I knew that I wasn't in a good position to go heavy....the last cycle of workouts that culminated in Kevin's Clean & Jerk-Run WOD practically killed me. One day of rest wasn't really enough, and I certainly wasn't going to drag my ego through the mud of a 50# drop off my PR in my CFT. Which is what would have happened.
So instead, I did this:
5 rounds for time:
8 reps Squat - 135#
8 Sit-ups
8 Sumo Squat Box Jumps
8 DB Swings - 50#
10:23
For the first 2 rounds I did 8 push-ups after the box jumps, but after that I forgot about them, so I'm not listing them. Total time includes the extra 16 push-ups, though.
After that WOD, I felt pretty warmed up so I worked on some strength stuff.
Bench x 8
65, 85, 90, 95, 100, 100
Deadlift x 8
135, 145 (6+2), 145, 145
Deadlift x 1
225, 230 (Fail), 225
Then some skill work:
100 double unders for time: 6:23
So instead, I did this:
5 rounds for time:
8 reps Squat - 135#
8 Sit-ups
8 Sumo Squat Box Jumps
8 DB Swings - 50#
10:23
For the first 2 rounds I did 8 push-ups after the box jumps, but after that I forgot about them, so I'm not listing them. Total time includes the extra 16 push-ups, though.
After that WOD, I felt pretty warmed up so I worked on some strength stuff.
Bench x 8
65, 85, 90, 95, 100, 100
Deadlift x 8
135, 145 (6+2), 145, 145
Deadlift x 1
225, 230 (Fail), 225
Then some skill work:
100 double unders for time: 6:23
Thursday, May 21, 2009
AM: Cardio | Upper Body
So today turned into a cardio day. I met Alison at the gym for a spin class...this instructor is new to me, but she did a good job, and I sweated buckets. The class was focused on progressive hills so it was all about power output.
After class, Alison had to go get her dress shopping on (I want pictures, Alison) and I was sort of debating between going home and attempting the Crossfit WOD.
As I was walking through the gym, contemplating my options, I ran into Deanne, another super cool friend. She wanted to do some cardio, so after snack time and recovery, I jumped on the treadmill for half an hour of walking with her. Kept the speed low, 3.5-4 mph, but the incline was between 8-12%, so it was more glute work.
We went upstairs and did some upper body work...not a lot, just enough to say we did something:
I did:
Shoulder Press - 3 sets, 12 reps @ 50#
Bench Press - 3 sets, 8 reps @ 85, 95, 100
Then Deanne showed me some of the ab work she does and it totally kicked my ass. She does this thing where she holds a weighted ball on the tops of her feet and holds her torso and legs in a just-off-the-ground-hover position, then brings everything up into a v-up. Well, lets just say I do not have her core stability, because my ball kept falling off and rolling away. It was kinda sad, actually. Deanne gave me her ball, saying, "here, use this, it's exactly the right size," so I tried it, and the ball still fell of my feet and rolled away.
I really should do more ab work...my abs look good, but that's primarily because my genetics predispose me to store fat anywhere but my abs and chest, so when I'm pretty leaned out they pop nicely. That does not, however, mean that they are super strong functionally. I think if I keep doing Kevin's core class I'll improve on that, though.
After class, Alison had to go get her dress shopping on (I want pictures, Alison) and I was sort of debating between going home and attempting the Crossfit WOD.
As I was walking through the gym, contemplating my options, I ran into Deanne, another super cool friend. She wanted to do some cardio, so after snack time and recovery, I jumped on the treadmill for half an hour of walking with her. Kept the speed low, 3.5-4 mph, but the incline was between 8-12%, so it was more glute work.
We went upstairs and did some upper body work...not a lot, just enough to say we did something:
I did:
Shoulder Press - 3 sets, 12 reps @ 50#
Bench Press - 3 sets, 8 reps @ 85, 95, 100
Then Deanne showed me some of the ab work she does and it totally kicked my ass. She does this thing where she holds a weighted ball on the tops of her feet and holds her torso and legs in a just-off-the-ground-hover position, then brings everything up into a v-up. Well, lets just say I do not have her core stability, because my ball kept falling off and rolling away. It was kinda sad, actually. Deanne gave me her ball, saying, "here, use this, it's exactly the right size," so I tried it, and the ball still fell of my feet and rolled away.
I really should do more ab work...my abs look good, but that's primarily because my genetics predispose me to store fat anywhere but my abs and chest, so when I'm pretty leaned out they pop nicely. That does not, however, mean that they are super strong functionally. I think if I keep doing Kevin's core class I'll improve on that, though.
Monday, May 18, 2009
AM: Spin Class | Row + Bench Press WOD
Sue's 60 minute spin class this morning was great...hills focused so my butt was sore!
Rested a good 30 minutes, maybe more, while chatting with a fellow spin-class-taker Suzie. She's super cool and I did my best to talk her into coming to Kevin's Friday Crossfit class.
While I rested I enjoyed a lovely (if very sweet) Bobo's Chocolate Oat Bar. These babies are basically oats and sugar and chocolate. I wouldn't say they are exactly clean, but they aren't that bad either, and they are inspiring me to make my own bars again for a little post-spin recovery snack. Normally I prefer my calories from real food, but I'm glad I ate something after spin so I had some fuel for the WOD.
WOD, as Rx:
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
WOD, as Performed:
For time:
Row 500 meters
85# Bench Press, 30 reps
Row 1000 meters
85# Bench Press, 20 reps
Row 2000 meters
85# Bench Press, 10 reps
21:48
Bench press was about 56% body weight, which is "pack" scaled. Broke the bench press down into sets of 5 all the way through. Much heavier and it would have been sets of 2 at the end, so I'm happy with my choice of weight.
I was averaging about 2:05/500 meters on the first row, 2:12ish on the second, and between 2:10-2:18 on the third, until the final 500 meters where I dropped it back down to right around 2:00-2:05 by focusing on a nice strong pull.
Rested a good 30 minutes, maybe more, while chatting with a fellow spin-class-taker Suzie. She's super cool and I did my best to talk her into coming to Kevin's Friday Crossfit class.
While I rested I enjoyed a lovely (if very sweet) Bobo's Chocolate Oat Bar. These babies are basically oats and sugar and chocolate. I wouldn't say they are exactly clean, but they aren't that bad either, and they are inspiring me to make my own bars again for a little post-spin recovery snack. Normally I prefer my calories from real food, but I'm glad I ate something after spin so I had some fuel for the WOD.
WOD, as Rx:
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
WOD, as Performed:
For time:
Row 500 meters
85# Bench Press, 30 reps
Row 1000 meters
85# Bench Press, 20 reps
Row 2000 meters
85# Bench Press, 10 reps
21:48
Bench press was about 56% body weight, which is "pack" scaled. Broke the bench press down into sets of 5 all the way through. Much heavier and it would have been sets of 2 at the end, so I'm happy with my choice of weight.
I was averaging about 2:05/500 meters on the first row, 2:12ish on the second, and between 2:10-2:18 on the third, until the final 500 meters where I dropped it back down to right around 2:00-2:05 by focusing on a nice strong pull.
Tuesday, May 12, 2009
Squats, 5 x 5
Made up the Squat WOD from Sunday today. 5 x 5 and my thighs and ass are SORE!
3 x 5 @ 135 warm up
155 x 5
165 x 5
175 x 5
180 x 5 (first 2 were short)
180 x 4 (and I failed on the last one)
Had grand plans to get a CFE workout in immediately following squats, but it just wasn't happening today. It sounds strange, but I still don't feel 100% recovered from my birthday on Saturday. And here's the thing...I really didn't drink that much. But between the 2 cocktails, the salt and sugar in the meal and the total lack of sleep, I was pretty wiped out. Didn't attempt anything Sunday, Monday felt really hard, and today felt harder than it should have.
What can I say? I'm just gonna go back to clean, simple food, hydration & lots of sleep. Hopefully I'll hit my next workout cycle feeling a bit better.
3 x 5 @ 135 warm up
155 x 5
165 x 5
175 x 5
180 x 5 (first 2 were short)
180 x 4 (and I failed on the last one)
Had grand plans to get a CFE workout in immediately following squats, but it just wasn't happening today. It sounds strange, but I still don't feel 100% recovered from my birthday on Saturday. And here's the thing...I really didn't drink that much. But between the 2 cocktails, the salt and sugar in the meal and the total lack of sleep, I was pretty wiped out. Didn't attempt anything Sunday, Monday felt really hard, and today felt harder than it should have.
What can I say? I'm just gonna go back to clean, simple food, hydration & lots of sleep. Hopefully I'll hit my next workout cycle feeling a bit better.
Friday, May 8, 2009
3-in-1 day: Grace, Intervals & a Swing-Row Fran
Really antsy today....too much time off. So I managed to get in 3 micro workouts:
AM: Crossfit WOD - Grace
Grace
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
So I did Half-ass Grace. Used 65# and did hang power cleans instead of power cleans or squat cleans. My time was...hm...a bit over 3 minutes as I recall...I'll see if I can find that paper and get a proper record. Next time I'd like to keep the weight the same but do the full squat clean to better develop my front squat strength.
Edit: found that paper. My time was 3:17
Afternoon: Crossfit Endurance 1:1 Intervals
Ran this on the treadmill.
Round 1: 45 sec on, 45 sec off - 7.7 mph
Round 2: 1:30 on, 1:30 off - 7.9
Round 3: 3 on, 3 off - 8.0
Round 4: 6 on, 6 off - 8.2
Round 6: 3 on, 3 off - 8.4
Round 7: 1:30, 1:30 - 8.6
Round 8: :45 on, :45 off - 9.0
PM: Crossfit with Kevin
21, 15 & 9 Rep Rounds (Fran Style) for Time:
1.5 pood Kettlebell Swing (53 pounds? 63?)
Calories on Rower
My time was 5:03 (I'm pretty sure about this, but might be a few seconds off.)
This was basically a Fran with Swings and Rowing. It was awesome. The KB was the heaviest weight I've done...used Kevin's KB and just got smoked. It was fantastic. Having Kevin there yelling at me (encouragingly) was great too...he knew when I was slacking even a bit on the row and forced me to focus and pull hard. I was pretty pleased with my 5:03...obviously if I were doing it again I'd like to see a sub-5.
AM: Crossfit WOD - Grace
Grace
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
So I did Half-ass Grace. Used 65# and did hang power cleans instead of power cleans or squat cleans. My time was...hm...a bit over 3 minutes as I recall...I'll see if I can find that paper and get a proper record. Next time I'd like to keep the weight the same but do the full squat clean to better develop my front squat strength.
Edit: found that paper. My time was 3:17
Afternoon: Crossfit Endurance 1:1 Intervals
Ran this on the treadmill.
Round 1: 45 sec on, 45 sec off - 7.7 mph
Round 2: 1:30 on, 1:30 off - 7.9
Round 3: 3 on, 3 off - 8.0
Round 4: 6 on, 6 off - 8.2
Round 6: 3 on, 3 off - 8.4
Round 7: 1:30, 1:30 - 8.6
Round 8: :45 on, :45 off - 9.0
PM: Crossfit with Kevin
21, 15 & 9 Rep Rounds (Fran Style) for Time:
1.5 pood Kettlebell Swing (53 pounds? 63?)
Calories on Rower
My time was 5:03 (I'm pretty sure about this, but might be a few seconds off.)
This was basically a Fran with Swings and Rowing. It was awesome. The KB was the heaviest weight I've done...used Kevin's KB and just got smoked. It was fantastic. Having Kevin there yelling at me (encouragingly) was great too...he knew when I was slacking even a bit on the row and forced me to focus and pull hard. I was pretty pleased with my 5:03...obviously if I were doing it again I'd like to see a sub-5.
Thursday, May 7, 2009
First Workout of my 30s!
Today was pretty busy, so my first chance to get to the gym was only 15 minutes before I needed to leave to pick up Bella. So I did a 1 mile time trial and rocked it out in 8 minutes. I'd like to get this to 7:30 by the time we leave for France, and I think it's doable. Nonetheless, an 8 minute mile is a great achievement for me, and I'll take it!
In the PM I came back but was a little unfocused. Luckily, Kevin's core class started just a bit after I arrived in the gym so I caught that and was able to get a decent workout in without a lot of thinking. It was a series of sit-ups and low back extensions, alternating in 30 second increments.
Relayed the results of my body comp to Kevin, and his reaction to my body fat was: "Don't go any lower." I agree. I think 13-14 percent is probably where I want to maintain, which translates to about pound and a half extra fat, or a total weight of 151-152. I'll get some hot pictures of my abs so I have proof they look like this, then go tuck into a plate of hot wings. :)
After core class I felt like I had a bit more to give, so I worked on lighter-weight Deadlifts for a few rounds. Started with sets of 5 at 135, went to sets of 3 at 185. Did maybe 8 sets total.
That was it. My first day back, and a moderate/ho hum workout.
In the PM I came back but was a little unfocused. Luckily, Kevin's core class started just a bit after I arrived in the gym so I caught that and was able to get a decent workout in without a lot of thinking. It was a series of sit-ups and low back extensions, alternating in 30 second increments.
Relayed the results of my body comp to Kevin, and his reaction to my body fat was: "Don't go any lower." I agree. I think 13-14 percent is probably where I want to maintain, which translates to about pound and a half extra fat, or a total weight of 151-152. I'll get some hot pictures of my abs so I have proof they look like this, then go tuck into a plate of hot wings. :)
After core class I felt like I had a bit more to give, so I worked on lighter-weight Deadlifts for a few rounds. Started with sets of 5 at 135, went to sets of 3 at 185. Did maybe 8 sets total.
That was it. My first day back, and a moderate/ho hum workout.
Wednesday, April 22, 2009
Countdown to 30: 14 Days to Go
4/1: 157.0
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2
4/11: 153.2
4/12: 152.2
4/13: 152.2
4/14: 152.4
4/15: 153.2
4/16: 152.2
4/17: 152.0
4/18: 151.8
4/19: 152.0
4/20: 152.0
4/21: 152.0
4/22: 152.6
Up a hair today after yesterday's feast, but that was pretty easy to see coming, and frankly I'm surprised I didn't see more of a bump this AM. Generally restaurant meals, even super healthy, clean meals such as my husband and I enjoyed last night will cause a substantial upswing in scale weight the next day because of the enormous quantity of salt that's used to make those restaurant meals so delicious.
A half pound increase is really nothing. A really sodium and/or sugar laden meal eaten late in the day can translate to three or five pounds of retained water the next morning. When this happens, it's important to remember that you did not actually really gain 5 pounds (this is where tracking moving averages is reassuring). Drink plenty of water, get back to eating simple, clean food and the hydration thing will work itself out over a day or two.
So this morning I went in for spin class-at the moment the only bike training I'm really getting. 60 minutes, lots of hill work....a great class as usual. In the afternoon before work I went back to the gym for the Crossfit Mainsit WOD: Heavy Deadlifts, 1 - 1 - 1 - 1 - 1 - 1 - 1
I am super happy with how this workout went:
135 warm up
185 - 205 - 215 (fail, too big a jump, didn't budge) - 205 - 210 (belted from here on out) - 215 - 220 - 225
225 is 10 pounds heavier than my Crossfit Total Deadlift from a week or so ago, so that felt awesome. Also, after my off-day with heavy squats on Monday it just felt good to dial in, focus and PR. Yeah, deadlifts! Kevin says I'm pulling big boy weights now...and thinking about it, 225 is the bar plus 2, 45# plates per side. I was dinking around with 2.5# plates to maneuver up to my PR weight, but if I had arranged it right at the end I would have pulled 4 plates off the ground. That's pretty incredible considering how my deadlift has been my weakest lift, historically. I feel really great about the progress.
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2
4/11: 153.2
4/12: 152.2
4/13: 152.2
4/14: 152.4
4/15: 153.2
4/16: 152.2
4/17: 152.0
4/18: 151.8
4/19: 152.0
4/20: 152.0
4/21: 152.0
4/22: 152.6
Up a hair today after yesterday's feast, but that was pretty easy to see coming, and frankly I'm surprised I didn't see more of a bump this AM. Generally restaurant meals, even super healthy, clean meals such as my husband and I enjoyed last night will cause a substantial upswing in scale weight the next day because of the enormous quantity of salt that's used to make those restaurant meals so delicious.
A half pound increase is really nothing. A really sodium and/or sugar laden meal eaten late in the day can translate to three or five pounds of retained water the next morning. When this happens, it's important to remember that you did not actually really gain 5 pounds (this is where tracking moving averages is reassuring). Drink plenty of water, get back to eating simple, clean food and the hydration thing will work itself out over a day or two.
So this morning I went in for spin class-at the moment the only bike training I'm really getting. 60 minutes, lots of hill work....a great class as usual. In the afternoon before work I went back to the gym for the Crossfit Mainsit WOD: Heavy Deadlifts, 1 - 1 - 1 - 1 - 1 - 1 - 1
I am super happy with how this workout went:
135 warm up
185 - 205 - 215 (fail, too big a jump, didn't budge) - 205 - 210 (belted from here on out) - 215 - 220 - 225
225 is 10 pounds heavier than my Crossfit Total Deadlift from a week or so ago, so that felt awesome. Also, after my off-day with heavy squats on Monday it just felt good to dial in, focus and PR. Yeah, deadlifts! Kevin says I'm pulling big boy weights now...and thinking about it, 225 is the bar plus 2, 45# plates per side. I was dinking around with 2.5# plates to maneuver up to my PR weight, but if I had arranged it right at the end I would have pulled 4 plates off the ground. That's pretty incredible considering how my deadlift has been my weakest lift, historically. I feel really great about the progress.
Friday, April 10, 2009
Countdown to 30: 26 Days to Go
4/1: 157.0
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2 (Wow! How'd THAT happen? Local minima, methinks)
AM Workout: Crossfit Total, and I could not be happier. For those unfamiliar with the XFit Total, it is the total combined weight of your best squat, deadlift and shoulder (military) press. You can "work up" to your max-and should-but all the movements have to be completed in one (reasonable length) exercise session. No adding your best deadlift from Tuesday to your best Squat from last Saturday, in other words.
My pipe dream if-everything-goes-right-and-God-Himself-spots-me goal was a 500 pound total. I wasn't entirely sure how that was going to happen, since I've never pulled more than 185# or pushed more than 75#, and my 205# PR squat had a spot-assist and was probably not full depth anyway. But it was my goal. And you know how I am with a goal.
So, here's how it went down under (and over) the bar:
I worked up 195# on the squat, tried for 205 and failed. I think if I had backed down to 200 I would have stuck it, and probably been able to get 205 too. But as it was my too-long warm-up session was making me a bit jello-y, so I moved on to the pull.
Deadlift - Indulge me, I've worked hard to get my pull half-way respectable.
135- No problem, obviously. This is warm up weight.
185- Hard. Really hard. 50# jump to my previous PR may have been too ambitious off my warm-up weight but I lifted it.
195- Failed. Twice. Like, not even off the ground fail.
190- Backed off, stepped back, thought through my set-up. Closed my eyes. Clean lift. Wasn't even that hard, strangely.
195- Also easy. Continued to increment up 5# at a time.
200- I'm trying not to freak out too much that I'm actually able to pick this shit up. And at this point it's hard but it's not, like, freaky hard.
205- Ok, here it started to get freaky hard. My form started to degrade.
210- Put on a belt. First time ever. Form not at all pristine but successful pull.
215- Form crap but sucessful pull. Barely. That was all I had. New PR by 30 pounds, and suddenly 500# total was in sight!
Press-
Had no problem incrementing up from 65 to 85 pounds. 85 actually wasn't even totally sucky. And I knew I needed 90 on the press to make 500, but I failed twice or three times trying to execute. Texted awesome Trainer / Coach Kevin. Told him where I was in my press. He texted back: "Grip It And Rip It." It took everything I had, but I got under the bar and locked out.
Then I ran around the gym like a little girl on a candy bender cause I was so skipping pleased with myself. 500# Total! Yeah!
After some rest and food and other life stuff it was time for....
PM Workout.
This was a Friday Night Special with Kevin, and it was a paced workout...one of those where you just can't go till you puke. Instead you have to be smart about where to spend the energy and where to conserve it. 15 minutes total, rotating activity on the 5 minute mark. Go for max reps in time.
5 minutes jump-rope (count reps): 410
5 minutes wall-ball (count reps): 104 (12# ball)
5 minutes row (count meters): 1120 (level 3)
Finished off the night with a boat-load of brown rice sushi and called it a night.
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8
4/9: 152.6
4/10: 151.2 (Wow! How'd THAT happen? Local minima, methinks)
AM Workout: Crossfit Total, and I could not be happier. For those unfamiliar with the XFit Total, it is the total combined weight of your best squat, deadlift and shoulder (military) press. You can "work up" to your max-and should-but all the movements have to be completed in one (reasonable length) exercise session. No adding your best deadlift from Tuesday to your best Squat from last Saturday, in other words.
My pipe dream if-everything-goes-right-and-God-Himself-spots-me goal was a 500 pound total. I wasn't entirely sure how that was going to happen, since I've never pulled more than 185# or pushed more than 75#, and my 205# PR squat had a spot-assist and was probably not full depth anyway. But it was my goal. And you know how I am with a goal.
So, here's how it went down under (and over) the bar:
I worked up 195# on the squat, tried for 205 and failed. I think if I had backed down to 200 I would have stuck it, and probably been able to get 205 too. But as it was my too-long warm-up session was making me a bit jello-y, so I moved on to the pull.
Deadlift - Indulge me, I've worked hard to get my pull half-way respectable.
135- No problem, obviously. This is warm up weight.
185- Hard. Really hard. 50# jump to my previous PR may have been too ambitious off my warm-up weight but I lifted it.
195- Failed. Twice. Like, not even off the ground fail.
190- Backed off, stepped back, thought through my set-up. Closed my eyes. Clean lift. Wasn't even that hard, strangely.
195- Also easy. Continued to increment up 5# at a time.
200- I'm trying not to freak out too much that I'm actually able to pick this shit up. And at this point it's hard but it's not, like, freaky hard.
205- Ok, here it started to get freaky hard. My form started to degrade.
210- Put on a belt. First time ever. Form not at all pristine but successful pull.
215- Form crap but sucessful pull. Barely. That was all I had. New PR by 30 pounds, and suddenly 500# total was in sight!
Press-
Had no problem incrementing up from 65 to 85 pounds. 85 actually wasn't even totally sucky. And I knew I needed 90 on the press to make 500, but I failed twice or three times trying to execute. Texted awesome Trainer / Coach Kevin. Told him where I was in my press. He texted back: "Grip It And Rip It." It took everything I had, but I got under the bar and locked out.
Then I ran around the gym like a little girl on a candy bender cause I was so skipping pleased with myself. 500# Total! Yeah!
After some rest and food and other life stuff it was time for....
PM Workout.
This was a Friday Night Special with Kevin, and it was a paced workout...one of those where you just can't go till you puke. Instead you have to be smart about where to spend the energy and where to conserve it. 15 minutes total, rotating activity on the 5 minute mark. Go for max reps in time.
5 minutes jump-rope (count reps): 410
5 minutes wall-ball (count reps): 104 (12# ball)
5 minutes row (count meters): 1120 (level 3)
Finished off the night with a boat-load of brown rice sushi and called it a night.
Sunday, April 5, 2009
Countdown to 30: 31 Days to Go
4/1 Starting Point: 157.0/27% Unadjusted Body Fat (my actual body fat is probably 17%)
4/2: 155.0/27% UABF
4/3: 155.2/27.5% UABF
4/4: 154.6/27.5% UABF
4/5: 154.8/27% UABF
So far after a pretty sharp initial drop my weight has hovered right around 155, which is definitely a comfortable place for my body to be while I'm in training. Still, I am making moderate progress if you look at the trend, and all it'll take to hit my goal is a pound a week. Slow and steady wins the race, as the moral of the story goes.
AM Workout - Crossfit Football WOD:
3 Rounds For Time
Power Clean -> Thruster -> Back Squat -> Rack Jerk x 7
7 Pull-ups
Foul if you rack or drop the weight within a round. Foul = 1 extra pull up at the end
70#; 2 Fouls (forgot to time)
THEN:
5 Rounds of:
Deadlifts 8 @ 135#
Sumo Squat Box Jumps 12 @ 12" box
PM Workout - Crossfit Endurance WOD
2 x 1 K sprint with 2 minute rest between sprints. Done on road; first 1K had slight downhill grade; 2nd 1K (returning) had slight uphill grade.
1st 1k: 4:28
2nd 1k: 5:00
4/2: 155.0/27% UABF
4/3: 155.2/27.5% UABF
4/4: 154.6/27.5% UABF
4/5: 154.8/27% UABF
So far after a pretty sharp initial drop my weight has hovered right around 155, which is definitely a comfortable place for my body to be while I'm in training. Still, I am making moderate progress if you look at the trend, and all it'll take to hit my goal is a pound a week. Slow and steady wins the race, as the moral of the story goes.
AM Workout - Crossfit Football WOD:
3 Rounds For Time
Power Clean -> Thruster -> Back Squat -> Rack Jerk x 7
7 Pull-ups
Foul if you rack or drop the weight within a round. Foul = 1 extra pull up at the end
70#; 2 Fouls (forgot to time)
THEN:
5 Rounds of:
Deadlifts 8 @ 135#
Sumo Squat Box Jumps 12 @ 12" box
PM Workout - Crossfit Endurance WOD
2 x 1 K sprint with 2 minute rest between sprints. Done on road; first 1K had slight downhill grade; 2nd 1K (returning) had slight uphill grade.
1st 1k: 4:28
2nd 1k: 5:00
Friday, April 3, 2009
Countdown to 30: 33 Days to Go
4/1 Starting Point: 157.0/27% Unadjusted Body Fat (my actual body fat is probably 17%)
4/2: 155.0/27% UABF
4/3: 155.2/27.5% UABF
AM Workout:
Power Clean 5 x 3 x 100#
3 Rounds Pull-ups: 10, 11, 12
Then, 5 Rounds for Time:
12 Overhead Squats @ 50#
10 24" Box Jumps
5 Deadlifts @ 135#
(13:29)
PM Workout:
3 Rounds for Time:
30 swings @ 35#
30 sit-ups
30 burpees
(15:00)
4/2: 155.0/27% UABF
4/3: 155.2/27.5% UABF
AM Workout:
Power Clean 5 x 3 x 100#
3 Rounds Pull-ups: 10, 11, 12
Then, 5 Rounds for Time:
12 Overhead Squats @ 50#
10 24" Box Jumps
5 Deadlifts @ 135#
(13:29)
PM Workout:
3 Rounds for Time:
30 swings @ 35#
30 sit-ups
30 burpees
(15:00)
Thursday, April 2, 2009
Countdown to 30: 34 Days to Go
4/1 Starting Point: 157.0/27% Unadjusted Body Fat (my actual body fat is probably 17%)
Today: 155.0/27% UABF
AM Workout - Crossfit Football WOD:
3 x 5 x 165 Squats
1 x 5 x 105; 2 x 5 x 110 Bench Press
Then, 7 Rounds for Time:
3 push-jerk @ 95#
6 pull-ups
9 box jumps
(7:56)
PM Workout:
Run 3 miles @ 6 mph on treadmil, 0-2.5% grade.
Today: 155.0/27% UABF
AM Workout - Crossfit Football WOD:
3 x 5 x 165 Squats
1 x 5 x 105; 2 x 5 x 110 Bench Press
Then, 7 Rounds for Time:
3 push-jerk @ 95#
6 pull-ups
9 box jumps
(7:56)
PM Workout:
Run 3 miles @ 6 mph on treadmil, 0-2.5% grade.
Saturday, January 3, 2009
2009: New Year, New Goals
Well 2008 was a year of ups and downs, wouldn't you say? National Up: first black president (maybe now Europe will talk to us again?) National Down: big ol' economic collapse. Personal Up: Finished Danskin; badass husband and kid continue to put up with me. Personal Down: well, actually, I've had it pretty good, and so far the people closest to us are weathering the economic storm pretty well (I'm knocking on wood here), but I did lose two personal chef clients within a month of each other, so that was a bit of a bummer.
You know what is definitely NOT a bummer? Crossfit. Post-Danskin exercise has been almost entirely crossfit directed. It looks like my gym is going to start offering crossfit classes, led by Kevin who got his Level 1 cert a few months back. Kettlebells, ropes, rings...all a few minutes from my house? Now THAT would be a dream come true. In the meantime, I've been pretty good about getting a regular WOD thing going a couple times a week, but I'm definitely seizing the new year as a new opportunity to step up my training.
I was asked to join the team of a local crossfit gym that wants to participate in the regional qualifiers for the games, which was really flattering except the invite came BEFORE the gym owner realized I'm probably not quite *that* fit. I'm like, normal people fit. I'm not crossfit games qualifier fit. I'm barely normal crossfit fit. But it's an interesting idea as a goal....and would require SERIOUSLY stepping up my commitment level while not driving myself into overtraining exhaustion like last year. That was really not fun.
Found Dave Werner's (Level 4 Crossfit in Seattle) amazing set of skill benchmarks, and once again am humbled by how far there is to go in the pursuit of increasing fitness. Looking forward for 2009, basically, I'd like to be able to check off the Level II - Intermediate Athlete Skill Goals by the end of the year. Some things are going to be pretty doable (100 free squats)...some are going to be a lot harder (body weight bench press), but I think the goals are reasonable.
So, without further ado, here are my specific 2009 New Year's Goals:
Deadlift. Right now, it's seriously weak. I think I can pull 155. That's bodyweight. Level II benchmark calls for a 1.5x pull, and I want to eventually be able to deadlift 2x bodyweight, which would be 310 pounds. Why? Because I suck at these now, and I hate sucking at things.
Push-Ups: Also a suck-fest for me, especially as I have spent so much time developing my pull-ups. Push-ups have not been getting the love. So I'm committing (with Nick) to the 100 Push-Up Challenge. This should have my push-ups in way better shape in a mere 6 weeks!
Core Strength: I actually thought my core strength was pretty good, and I was able to hold an L-sit for 10 seconds the other day at Local's Gym with Jesse. That's the minimum for Level I Fitness...gonna have to add 20 seconds to that for Level II. To help out with core stuff, I'm gonna do the 200 Sit-Up Challenge with Nick. This is mostly just cause it's convenient to interleave the sit-up challenge with the pull-up challenge. And, I figure a bunch of sit-ups can't hurt.
Muted Hip: I have a serious problem muting my hip in dynamic movement. This comes through in my push-press, power clean (oh boy does it ever show in the power clean) and my deadlift....it's a serious problem and I have come to believe the I'm going to have to get a way better handle on it before any substantial gains will be seen in the deadlift. Plus getting a better explosive hip opening will probably do tons for my thrusters, swings, etc. Basically, I attempt to turn any action that should be generated by force at the glute /hip into a squat, where I can transfer the stress to my quads, back and (gasp) knees. Sound bad? It is. 2009 is all about fixing it. Ironically, the one exercise where I don't do this is, in fact, the squat. My squat ain't bad.
Wednesday, July 23, 2008
Hit It.
Did Crossfit WOD for Tuesday 080722
65 x 3
75 x 3
85 x 3
95 x 3
105 x 2 (failed at rep 3)
105 x 3
110 x 1
110 x 1
110 x 1
I think I really am getting sick. On Monday I thought I was just whipped from the bike ride, but now I think I've got a low grade flu. I'm having really bad stomach pain and heartburn, I don't want to eat and when I do food tastes weird. Weird. I'm just trying to rest so I can get back on the program asap. I hate unplanned tapering. :(
Push jerk 3-3-3-3-3 reps
Post loads to comments.
Warmed up with 8 reps @ bar65 x 3
75 x 3
85 x 3
95 x 3
105 x 2 (failed at rep 3)
105 x 3
110 x 1
110 x 1
110 x 1
I think I really am getting sick. On Monday I thought I was just whipped from the bike ride, but now I think I've got a low grade flu. I'm having really bad stomach pain and heartburn, I don't want to eat and when I do food tastes weird. Weird. I'm just trying to rest so I can get back on the program asap. I hate unplanned tapering. :(
Thursday, July 10, 2008
Hit It.
Crossfit's WOD was a 10K. How ironic that I went and ran 5 miles yesterday. Skipping that WOD, sorry.
Instead, I swam! Yeah, the pool is my friend again and it feels good to have gotten back in this past week. I warmed up for about 15 minutes, then swam 30 laps in 30 minutes. That's 1200 yards in 30 minutes. (My short-pool is only 20 yds long, so 40 yds per full lap.) 1200 yds in 30 minutes seems like a pretty easy pace, but towards the end I was pushing to make up time, so the last third of the swim was definitely quicker than the first.
After the swim, I met up with my friend Rosemary for a weight workout. She skipped out on the group class to come bang weights with me in the big boy room, and I'm so glad she did! It was really nice to work out with someone again, and RM is quite strong for a cardio junkie. ;)
I did have one "why the hell did I say that?" moments when RM and I were at one end of the weight room pausing between sets of walking lunges. There was a guy-middle age, in good shape--doing bicep curls by swinging his entire back, torso, shoulders and hips into the move. I'm talking about the type of lifting form only a Sports Medicine Doc with a lot of bills to pay could love. So I look up at RM and say "See that? Don't ever do that. He's lifting that weight with his dick. If I put him up against a wall and locked in his elbows he'd have to go down in weight." So I'm pretty sure he heard me, because he gave me a super dirty look. Was is the thing about dick-lifting?
Anyhow, here's what RM and I did:
Superset 12 x 3
Leg Press
Sumo Squat Jump
Superset 12 x 3
Walking Lunge 50 steps
Wide Leg DB Deadlift
Superset 12 x 3
Alternating Chest Press on Med Ball
Elevated Pushups (20 pushups per set)
Superset 12 x 4
Wood Chop Up Cable (2 sets per side)
Wood Chop Down Cable (2 sets per side)
Shoulder Out-and-Around 12 x 3
Bicep 21's 12 x 3
Instead, I swam! Yeah, the pool is my friend again and it feels good to have gotten back in this past week. I warmed up for about 15 minutes, then swam 30 laps in 30 minutes. That's 1200 yards in 30 minutes. (My short-pool is only 20 yds long, so 40 yds per full lap.) 1200 yds in 30 minutes seems like a pretty easy pace, but towards the end I was pushing to make up time, so the last third of the swim was definitely quicker than the first.
After the swim, I met up with my friend Rosemary for a weight workout. She skipped out on the group class to come bang weights with me in the big boy room, and I'm so glad she did! It was really nice to work out with someone again, and RM is quite strong for a cardio junkie. ;)
I did have one "why the hell did I say that?" moments when RM and I were at one end of the weight room pausing between sets of walking lunges. There was a guy-middle age, in good shape--doing bicep curls by swinging his entire back, torso, shoulders and hips into the move. I'm talking about the type of lifting form only a Sports Medicine Doc with a lot of bills to pay could love. So I look up at RM and say "See that? Don't ever do that. He's lifting that weight with his dick. If I put him up against a wall and locked in his elbows he'd have to go down in weight." So I'm pretty sure he heard me, because he gave me a super dirty look. Was is the thing about dick-lifting?
Anyhow, here's what RM and I did:
Superset 12 x 3
Leg Press
Sumo Squat Jump
Superset 12 x 3
Walking Lunge 50 steps
Wide Leg DB Deadlift
Superset 12 x 3
Alternating Chest Press on Med Ball
Elevated Pushups (20 pushups per set)
Superset 12 x 4
Wood Chop Up Cable (2 sets per side)
Wood Chop Down Cable (2 sets per side)
Shoulder Out-and-Around 12 x 3
Bicep 21's 12 x 3
Saturday, July 5, 2008
Fitness Around the House (Part Two)
We can give the upper body a good workout at home, too--no gym bicep curls required!
Kiddo Push-Ups: when I'm feeling really good I can get 4, maybe 5 of these before I collapse, so I often drop to my knees before my form totally goes to hell. Another great exercise to build strength slowly as your child grows. I used to be able to do 4 or 5 when my daughter was 5 or 10 pounds lighter, so even if my reps haven't increased my workload has.
Laundry Basket Bent Over Rows: Why not? Laundry just isn't that fun; might as well bang out a few bent-over rows while I'm moving baskets of dirties around. Jeans and wet towels are the heaviest, but this is still a pretty easy lift.
One Arm Countertop Push-Up: One of my "fun" fitness goals is a true one-armed push-up. I'm pretty far from achieving that, but over time I can get there. For now, I modify my working off a raised surface (smith bar at the gym; countertop at home). I adjust the workload with my distance from the surface and the spread of my feet: closer distances and wider stance is easier. Note my daughter doing her own pushups in the background! Awesome!
Countertop Tri Dips: The distance between countertops in my kitchen is perfect for tri dips, but any chair or bench would work as well. For the longest time, doing these made me feel like my shoulder was going to jump off my arm in protest, but I think I'm finally built up the stabilization strength to do them right.
Kiddo Push-Ups: when I'm feeling really good I can get 4, maybe 5 of these before I collapse, so I often drop to my knees before my form totally goes to hell. Another great exercise to build strength slowly as your child grows. I used to be able to do 4 or 5 when my daughter was 5 or 10 pounds lighter, so even if my reps haven't increased my workload has.
Laundry Basket Bent Over Rows: Why not? Laundry just isn't that fun; might as well bang out a few bent-over rows while I'm moving baskets of dirties around. Jeans and wet towels are the heaviest, but this is still a pretty easy lift.
One Arm Countertop Push-Up: One of my "fun" fitness goals is a true one-armed push-up. I'm pretty far from achieving that, but over time I can get there. For now, I modify my working off a raised surface (smith bar at the gym; countertop at home). I adjust the workload with my distance from the surface and the spread of my feet: closer distances and wider stance is easier. Note my daughter doing her own pushups in the background! Awesome!
Countertop Tri Dips: The distance between countertops in my kitchen is perfect for tri dips, but any chair or bench would work as well. For the longest time, doing these made me feel like my shoulder was going to jump off my arm in protest, but I think I'm finally built up the stabilization strength to do them right.
Fitness Around the House (Part One)
I was chatting with my friend Frannie, an inspiration of a woman who is on her own fitness journey. Her trainer Lauren was talking about little extras she does to burn off excess energy and get in mini-workouts wherever she is. She mentioned reverse lunges while pumping gas (love it!). I told them about the Sumo Squat with Heel Raise I do while brushing my teeth (a Hesper move). So that got me thinking of all my favorite weirdo workout-y things to do around the house. Here's part one:
Lower Body Around The House Exercises:
Kiddo Squats - Variation #1: On the shoulders. Great way to add a little more difficulty to an air squat. Also a good progressive exercise: as your kiddo grows, you get stronger! I'm up to a 48 lb. 4-year old here!
Kiddo Squats - Variation #2: Piggy back style. I think this is harder than on the shoulders, and a great indoor technique for gearing up for hiking/backpacking season.
Kiddo Walking Lunges: I love lunges. Excellent strength/power and shaping exercise. As you can see, my helper loves them too--because she gets to be really tall!
Sumo Squat Raise with Alternating Heel Raise: The video of this just looked a bit too--um--suggestive, especially when I actually brushed my teeth for demonstration purposes. Hubby exercised his veto power, so I'll add still pics asap. In the meantime, here's a description: hold a static Sumo Squat for two minutes, alternately raising one heel every 30 seconds (the SonicCare beeping will guide you). Do not raise out of squat when switching heels.
It turns out that nothing in the world makes you hold your core in while performing an exercise more than the knowledge that you are being filmed in a sport bra.
Lower Body Around The House Exercises:
Kiddo Squats - Variation #1: On the shoulders. Great way to add a little more difficulty to an air squat. Also a good progressive exercise: as your kiddo grows, you get stronger! I'm up to a 48 lb. 4-year old here!
Kiddo Squats - Variation #2: Piggy back style. I think this is harder than on the shoulders, and a great indoor technique for gearing up for hiking/backpacking season.
Kiddo Walking Lunges: I love lunges. Excellent strength/power and shaping exercise. As you can see, my helper loves them too--because she gets to be really tall!
Sumo Squat Raise with Alternating Heel Raise: The video of this just looked a bit too--um--suggestive, especially when I actually brushed my teeth for demonstration purposes. Hubby exercised his veto power, so I'll add still pics asap. In the meantime, here's a description: hold a static Sumo Squat for two minutes, alternately raising one heel every 30 seconds (the SonicCare beeping will guide you). Do not raise out of squat when switching heels.
It turns out that nothing in the world makes you hold your core in while performing an exercise more than the knowledge that you are being filmed in a sport bra.
Subscribe to:
Posts (Atom)
Posts
