Today was the first day of my new training program. It was a pretty good day, but it is going to take me a week or two to get used to it. My new program consists of doing the Collegiate strength program on CrossFit Football. I am also doing their Daily WOD which is geared toward football so it is much shorter and with a lot more rest. I am also doing the WOD at CrossFit Harrisburg, which is usually a little longer that hits the conditioning portion I am lacking.
Normally I will be doing the CFFB stuff with my football players after school, but I had a meeting and was not able to lift with them. I went to the CrossFit Harrisburg box to get all of my work in. The first thing I did was some Strength:
Back Squat: 1,1,1,1,1 80%, 85%, 90%, 95%, 100%
With my PR very recent, I knew hitting 100% would be tough. I was able to hit all 80-95% but struggle on the 4th set. I decided to stay at 95% for my 5th set. My work sets were: 355, 375, 395, 415,415
Our Harrisburg WOD was next so I jumped in to get the work in.
WOD:
15 Minute AMRAP
10- Full Squat Clean 135#
20- Hand Release Pushups
This WOD got ugly very quick. After squatting heavy, and not really feeling my legs being a strong point of the day, this got very heavy very quick. I tried to keep a steady pace throughout the whole thing and not burn out, but the pushups killed me, especially after doing pushups and ring dips the day before. I was able to get through 6 rounds exactly. This is a little lower than I feel I should have done, but I think the 7-8 rounds would have been really pushing it. I'm sure I could do that if I was fresh.
After the WOD I rested up and finished my strength. I had to find a 5 Rep Max on Press, then do 3x5 with 90% of the weight I just used. With my shoulders, chest, and triceps being so tired from the WOD, I knew I would not be able to do much weight. I was only able to work up to 135 for 5 for my 90% was 120. I was able to hit all of my sets and reps, but I definitely took my time to get the reps in.
The CFFB WOD:
3rep max on Box Jumps
4x20 yard sprints
2rep max on Box Jumps
4x20 yard sprints
1rep max on Box Jumps
4x20 yard sprints
As you can see, this isn't a very cardio-based workout. I was able to this relatively easy, but my legs were dead and my box jumps suffered. The WOD was very easy and I think it was a good way to end the day.
my rep scheme was- 30"x3, 40"x2, and 44"x1 (and I barely got it)
Tomorrows CFFB WOD is a beast so it is time to rest up and prepare for the next day.
Monday, February 13, 2012
Sunday, February 12, 2012
Crossfit Total
Saturday we took our CrossFit total, which is doing a max rep on the Back Squat, Press, and Deadlift. This is probably my favorite thing in CrossFit, as I love lifting heavy. The way to get your CrossFit Total is that you have three attempts to hit a weight after you warm up.
Lift 1: Squat
I warmed up and my legs felt a little tight from squatting heavy just a couple days earlier. My first attempt I hit 405 very easy. I decided to jump to 435 which is my current PR and was able to hit it relatively easy. I figured since I hit 435 so easy I would jump to 455. Ifailed at 455, and was disappointed since I think I could get it if I were fresh. Either way, I tied my PR.
Lift 2: Press
I dont ever remember doing a 1 rep max on this, but I do know I hit 185x3. I hit 195 on my first attempt and decided to jump to 205. I hit 205, but struggled with it. Nevertheless, I attempted 210 just to try it. I failed at 210, but managed to set a new PR. This is a lift that I need to get up around 225-240 based on my size.
Lift 3: Deadlift
About a week and a half ago I had set a new PR on Deadlift at 500. My plan was to hit somewhere in the 485 range, since I figured I would be tired from the squats. I warmed up and hit 455 for my first attempt very easy. I made sure to use good form and keep a big chest. I then hit 485 rather easy as well. I figured since I hit it easy, I would try to tie my PR at 500. I loaded it up and hit my final rep. Since I had so many different weights on the bar, I grabbed a calculator to add up the weight. Once I actually calculated, I had 510 on the bar and set another new PR.
CrossFit Total: 1150
After putting some thoughts into my training, I believe I am going to alter my programming slightly. Even though I have made great progress, I would like to add a little more structured work to my regimen. I am going to begin following the CrossFit Football strength programming. I will also be doing the CrossFit Football Daily WOD as well. I am going to begin training my football players with this program, and I will be following it as well. At night, I will also be doing the WOD at CrossFit Harrisburg My goal is to start being able to do the WODs at a slower pace, but without resting between sets. Even if I have to scale to WODs at the gym to get this accomplished, I think it would work better for me in my training.
Lift 1: Squat
I warmed up and my legs felt a little tight from squatting heavy just a couple days earlier. My first attempt I hit 405 very easy. I decided to jump to 435 which is my current PR and was able to hit it relatively easy. I figured since I hit 435 so easy I would jump to 455. Ifailed at 455, and was disappointed since I think I could get it if I were fresh. Either way, I tied my PR.
Lift 2: Press
I dont ever remember doing a 1 rep max on this, but I do know I hit 185x3. I hit 195 on my first attempt and decided to jump to 205. I hit 205, but struggled with it. Nevertheless, I attempted 210 just to try it. I failed at 210, but managed to set a new PR. This is a lift that I need to get up around 225-240 based on my size.
Lift 3: Deadlift
About a week and a half ago I had set a new PR on Deadlift at 500. My plan was to hit somewhere in the 485 range, since I figured I would be tired from the squats. I warmed up and hit 455 for my first attempt very easy. I made sure to use good form and keep a big chest. I then hit 485 rather easy as well. I figured since I hit it easy, I would try to tie my PR at 500. I loaded it up and hit my final rep. Since I had so many different weights on the bar, I grabbed a calculator to add up the weight. Once I actually calculated, I had 510 on the bar and set another new PR.
CrossFit Total: 1150
After putting some thoughts into my training, I believe I am going to alter my programming slightly. Even though I have made great progress, I would like to add a little more structured work to my regimen. I am going to begin following the CrossFit Football strength programming. I will also be doing the CrossFit Football Daily WOD as well. I am going to begin training my football players with this program, and I will be following it as well. At night, I will also be doing the WOD at CrossFit Harrisburg My goal is to start being able to do the WODs at a slower pace, but without resting between sets. Even if I have to scale to WODs at the gym to get this accomplished, I think it would work better for me in my training.
Friday, February 10, 2012
Rest...who needs it
Well yesterday I had the full intention of going and mobilizing, doing maybe a light jog and some double unders. I ended up doing a heavy squat workout and the baseline WOD again. So much for my rest day. I got to the gym and just had to squat since we had not in a while. I felt great too.
Strength:
5,3,1,1,1,1
Box Squat + red and green bands (about 35-45 #'s of tension at the top)
I felt great going into this. As I lifted more weight, my body loosened up even more. I decided to act like an idiot while working out as well. I had watched the Ronnie Coleman video earlier that day where he basically calls everything light weight. I decided to do the same, screaming light weight at the top of my lungs. It was quite funny, especially watching Tiffany just roll her eyes at me the whole time. My work sets were (weight minus the bands):
5- 275
3- 315
1- 365
1- 385
1-405
1-415 (this has got to be some sort of PR, it was a lot of freaking weight!)
WOD:
Baseline Test
400m Run
50 pushups
50 squats
50 Situps
500m Row
Previous Time: 8:51
I wasn't going to do a WOD at all, but then decided I needed to do some sort of cardio. A couple of the ladies were doing the baseline test so I decided to jump in with them. I had a good 1:30 run, just keeping a good pace. I came in and did my pushups and squats unbroken. I had to take a rest at 38 on the situps, but it was a very short rest. I hopped on the rower and tried to pull the chain out of the wheel. I forgot one thing though. The rower turns on automatically if you start pulling, but it does miss about 15 seconds if you do not wait for it to turn on. I did not wait. I had about 6 pulls that did not register, and as hard as I was pulling that was about 125m. Once it started registering, I pulled 150m at a 1:12 pace, but quickly died.With the extra pulls not registering, I ended up rowing about 6:25 and added probably 20 seconds to my time, but I wound up with a PR by over 2 minutes.
Time: 6:35
Strength:
5,3,1,1,1,1
Box Squat + red and green bands (about 35-45 #'s of tension at the top)
I felt great going into this. As I lifted more weight, my body loosened up even more. I decided to act like an idiot while working out as well. I had watched the Ronnie Coleman video earlier that day where he basically calls everything light weight. I decided to do the same, screaming light weight at the top of my lungs. It was quite funny, especially watching Tiffany just roll her eyes at me the whole time. My work sets were (weight minus the bands):
5- 275
3- 315
1- 365
1- 385
1-405
1-415 (this has got to be some sort of PR, it was a lot of freaking weight!)
WOD:
Baseline Test
400m Run
50 pushups
50 squats
50 Situps
500m Row
Previous Time: 8:51
I wasn't going to do a WOD at all, but then decided I needed to do some sort of cardio. A couple of the ladies were doing the baseline test so I decided to jump in with them. I had a good 1:30 run, just keeping a good pace. I came in and did my pushups and squats unbroken. I had to take a rest at 38 on the situps, but it was a very short rest. I hopped on the rower and tried to pull the chain out of the wheel. I forgot one thing though. The rower turns on automatically if you start pulling, but it does miss about 15 seconds if you do not wait for it to turn on. I did not wait. I had about 6 pulls that did not register, and as hard as I was pulling that was about 125m. Once it started registering, I pulled 150m at a 1:12 pace, but quickly died.With the extra pulls not registering, I ended up rowing about 6:25 and added probably 20 seconds to my time, but I wound up with a PR by over 2 minutes.
Time: 6:35
Thursday, February 9, 2012
Rest Days Make you WEAK (or so I thought)
well after what has been a very productive week, last night I had a minor setback. I had a great workout dont get me wrong, but I tweaked my upper back muscles ever so slightly. It feels like when you pull a muscle from holding in a sneeze. It is not too painful, but will not allow for too much rotation of my upper body- very frustrating.
Strength-
I decided to try and work up to a max on snatch. We did not have anything on the agenda, so I figured I barely snatch anything so it wouldnt tired me out. I watched a video with Olympic weightlifting Mike Burgener and learned a lot. I decided to apply some of his practices, and got good results. I worked up to 135 which was my previous max and hit it very easy. I was balancing the weight very well and staying on my heels in the squat. I put 155 on and hit that pretty easily as well. This had taken about 30 minutes to work up to this so I felt kind of rushed since Tiffany was waiting on me to do the WOD. I attempted 165 once and failed but had it over my head, just too far forward on my toes. I know I could have gotten it if I would have attempted it again, but felt like I was taking too long. Nonetheless, a 20# PR is a great way to start the day.
WOD
4 Rounds
6 Ground to overhead 185#
200m run
This WOD looks super easy to me on paper, but it whooped my butt. 185 is light for me and I felt like I would put down a great time. Our trainer who was the "test dummy" did it in 8:35 and I thought that was very long. My strategy was to do a deadlift, then a hang clean to push press. I did not hold the bar on my chest, it was immediately clean and press. I thought the run would be more of a sprint since it was only 200m, but the ground to overhead smoked your legs. I maintained a steady jog at about a 50-55 second pace. The ground to overheads were not a problem and I moved steadily through the WOD, but not as fast as I assumed. I finished in 8:41, just 6 seconds off the fastest time. Not bad, but I should have been better.
Tiffany has said that she thinks my little tweaks of injuries are from over training. I think she is crazy, but nonetheless, I am go to start "resting". I will still go to the gym, but spend a lot of time mobilizing and not even doing the WOD. I may do a couple 400, double unders, or situps, but nothing crazy. I am going to only lift strength 3 days a week as well. I hate resting, but it is better to rest and be 100% than be sore and tweak muscles. I feel soft for taking a rest day, but hopefully it will help in the long run.
Strength-
I decided to try and work up to a max on snatch. We did not have anything on the agenda, so I figured I barely snatch anything so it wouldnt tired me out. I watched a video with Olympic weightlifting Mike Burgener and learned a lot. I decided to apply some of his practices, and got good results. I worked up to 135 which was my previous max and hit it very easy. I was balancing the weight very well and staying on my heels in the squat. I put 155 on and hit that pretty easily as well. This had taken about 30 minutes to work up to this so I felt kind of rushed since Tiffany was waiting on me to do the WOD. I attempted 165 once and failed but had it over my head, just too far forward on my toes. I know I could have gotten it if I would have attempted it again, but felt like I was taking too long. Nonetheless, a 20# PR is a great way to start the day.
WOD
4 Rounds
6 Ground to overhead 185#
200m run
This WOD looks super easy to me on paper, but it whooped my butt. 185 is light for me and I felt like I would put down a great time. Our trainer who was the "test dummy" did it in 8:35 and I thought that was very long. My strategy was to do a deadlift, then a hang clean to push press. I did not hold the bar on my chest, it was immediately clean and press. I thought the run would be more of a sprint since it was only 200m, but the ground to overhead smoked your legs. I maintained a steady jog at about a 50-55 second pace. The ground to overheads were not a problem and I moved steadily through the WOD, but not as fast as I assumed. I finished in 8:41, just 6 seconds off the fastest time. Not bad, but I should have been better.
Tiffany has said that she thinks my little tweaks of injuries are from over training. I think she is crazy, but nonetheless, I am go to start "resting". I will still go to the gym, but spend a lot of time mobilizing and not even doing the WOD. I may do a couple 400, double unders, or situps, but nothing crazy. I am going to only lift strength 3 days a week as well. I hate resting, but it is better to rest and be 100% than be sore and tweak muscles. I feel soft for taking a rest day, but hopefully it will help in the long run.
Wednesday, February 8, 2012
Push Press PR
I have noticed the improvement on everything so far, and I am very pleased with how everything has been going. My strength is increasing, as well as my explosiveness, and my endurance. I have noticed that I am resting a lot less during WOD's and really pushing to finish. A big part of Crossfit is mental. Not many people are used to pushing their body to its limits. I had a problem with this when I started. I got it in my head that I couldn't finish reps, or I had to drop the weight. This was because I was out of my comfort zone. I was not used to doing multiple reps in a workout so I mentally would not push through it. I am beginning to learn that your body can keep moving, but only if you let it. A lot of people will get it in their mind and say OK since I have 30 reps, I am going to do 6 sets of 5. I do not like this way of thinking. I want to do as many as I possibly can in a row because you never know, you may get to 5 and have a lot of energy left, get to 10 and keep going, hell you may be able to do all 30, but it is only if you let your body do so.
Strength:
Push Press 5-3-1
I wanted to work up to a max set. I was watching some videos earlier in the day, and noticed some people were trying a wider grip on cleans and push press. I decided to try it out and I think it really helps.The bar has less distance to travel and it helps you stabilize the weight overhead easier.
5-170
3-190
1-205
1-225
1-245
1-255 PR
My old PR was 245 so a 10 pound jump was good with me.
WOD
43 Wall Balls 20#
3 Rounds
15 Single Arm Snatch on each arm 35# DB
30 Double Unders
15 Lunges Each Leg with Wall Ball overhead 20#
43 Wall Balls 20#
This WOD was originally without the wall balls, but one of the ladies at the gym was turning 43, so we decided to give the whole gym a birthday present. I did the first 43 unbroken and with no issues. The wall balls were surprisingly easy and I went through them quick. I had no problem on the snatches, and my double unders are slowly getting better. I still get tripped up every now and them, but I was able to do round 3 double unders unbroken. The lunges were very difficult and were tough for all 3 rounds. I had to usually break these up, but tried to keep my rest to a minimum. I went back to the wall balls and was able to do 18 before I dropped the ball. I took a short break and finished the final 25 unbroken. I did not think I would get all 25, but mentally I knew it was the last thing, and I could rest when I was done. I finished in 15:08. I was happy with the time, as this was a very tough WOD. I look forward to tonight since it is a short run, with heavy ground to overhead (My cup of tea!)
Tiff on the 30" box
40" Box Jump
Strength:
Push Press 5-3-1
I wanted to work up to a max set. I was watching some videos earlier in the day, and noticed some people were trying a wider grip on cleans and push press. I decided to try it out and I think it really helps.The bar has less distance to travel and it helps you stabilize the weight overhead easier.
5-170
3-190
1-205
1-225
1-245
1-255 PR
My old PR was 245 so a 10 pound jump was good with me.
WOD
43 Wall Balls 20#
3 Rounds
15 Single Arm Snatch on each arm 35# DB
30 Double Unders
15 Lunges Each Leg with Wall Ball overhead 20#
43 Wall Balls 20#
This WOD was originally without the wall balls, but one of the ladies at the gym was turning 43, so we decided to give the whole gym a birthday present. I did the first 43 unbroken and with no issues. The wall balls were surprisingly easy and I went through them quick. I had no problem on the snatches, and my double unders are slowly getting better. I still get tripped up every now and them, but I was able to do round 3 double unders unbroken. The lunges were very difficult and were tough for all 3 rounds. I had to usually break these up, but tried to keep my rest to a minimum. I went back to the wall balls and was able to do 18 before I dropped the ball. I took a short break and finished the final 25 unbroken. I did not think I would get all 25, but mentally I knew it was the last thing, and I could rest when I was done. I finished in 15:08. I was happy with the time, as this was a very tough WOD. I look forward to tonight since it is a short run, with heavy ground to overhead (My cup of tea!)
Tiff on the 30" box
40" Box Jump
Tuesday, February 7, 2012
I think I may be starting to understand this CrossFit thing
I know I have not been posting much lately, but usually when I get home I have enough time to eat and then I am just too tired to do anything. Recently, I have been a lot better on the WOD's. I think my endurance is starting to improve quite a bit and I am becoming more mentally tough to push through some of the exercises.
Saturday 2/4/12-
We went over early to CrossFit Harrisburg to get our WOD in and it was a good one. My back was still a little sore from the deadlift, but I loosened it up and rolled it out before and felt good.
WOD:
3 Rounds
400m run
10 hang clean 135#
20 wall ball 20#
30 abmat situps
I put down a very good time on this workout. I did everything unbroken, but was a little slow on the run. I kept my pace at a 2:00 minute 400m time and should have pushed it to around a 1:45. I was able to fly through the cleans and wall balls. The abmats are still a little difficult for me. I didn't fly through them by any means, but I did them without stopping.
Time 13:30
After the WOD I decided to try to set a new PR on overhead squat. I warmed up and worked up to my previous PR of 195 and hit it easily. I them proceded to go up 10 pounds each time setting PR after PR. I got 215 relatively easy. I tried 225 and failed. The squat is not hard for me, the hard part is balencing 200+ pounds over my head. Once I can get the weight over my head easier, my max should shoot up.
OHS - 215
Sunday- 2/5/12
I had the idea of going in and doing a test day. I wanted to work on my double unders and complete some more of the benchmark girl workouts.
Test 1:
Annie
50-40-30-20-10
Double Unders
Abmat Situps
I did a lot worse on this than I anticipated. My double unders struggled most of the time as I cussed them everytime I missed. I felt like I should have been a lot better. The situps were surprisingly hard and I had to take a lot of breaks. next time I should improve 2-3 minutes.
Time: 10:09
Test 2:
Jackie
1000m Row
50 Thrusters 45#
30 pullups
This is the same WOD we did on Monday and since I did so bad on it I wanted redemption. I paced myself on the row a lot better and this helped me throughout the entire workout. My row was 3:30 and I did not try at all. I was very pleased with my improvement on this WOD. I still need to work pullups as they are still giving my slower times.
Time: 7:59 (PR by 1:26)
Test 3:
50 Burpees
I had originally planned to do 100, but after the other two WOD's I did not want to do 100 anymore. This is nothing more than staying steady. The 50 were not as bad as I had expected, but they were still tiring.
Time: 3:19 (Tiffany got 3:59 which is MOVING!)
Monday 2/6/12
We got to the box early and only Austin showed up for the 5:30 class. we decided to wait for the 6:30 class so we could workout with more people. Me and Austin began to do Lynne for our strength
Lynne
No Time Limit
5 Rounds
BW Bench 230#
Pullups
Total Reps of each combined
Last time I did this workout was about 2 months ago. It was one of the first one I had ever done in Crossfit. Since then, I believe I have bench only twice, and neither time has been heavy. Last time I think my total was either 119 or 120. Me and Austin began doing it, and quickly realized how sore our biceps were going to be for our WOD at 6:30. We ended up doing 2 rounds where I was already at 79 and he was at 76. I would have shattered my record from last time, but I wanted to make sure I had a good performance in our WOD. My bench strength has actually gone up, even though I have not been benching. My first set I was able to get 230 for 19 reps.
WOD
30-20-10-5
Push Press 75#
SDHP 75#
Box Hops 24"
I had my football kids do this same workout at school so I knew about where I should be. The fastest time at school was 8:14, so I set my goal to be sub 8 minutes. usually when I set my goals I am about 3 minutes off, so I was hoping this would not be the case. I flew through the push press and SDHP doing them both unbroken and reaching my box first. I am good at box hops, but just not doing them fast yet. I had to break them into 5 sets of 6. Austin and Frankie passed me on the box hops, but I quickly caught back up on the push press and SDHP. I had to break up the SDHP in 12 and 8 but the the push press unbroken. The box hops again gave me trouble, but I pushed through them. Igot passed again, but once again got back to my box first. I knew my last set of 5's I could fly through so I tried to do everything as fast as I could. I ended up finishing first with a time of 7:47. Our whole class had a great effort and everyone really pushed themselves. It was probably one of the best atmospheres we have had since the gym opened.
Saturday 2/4/12-
We went over early to CrossFit Harrisburg to get our WOD in and it was a good one. My back was still a little sore from the deadlift, but I loosened it up and rolled it out before and felt good.
WOD:
3 Rounds
400m run
10 hang clean 135#
20 wall ball 20#
30 abmat situps
I put down a very good time on this workout. I did everything unbroken, but was a little slow on the run. I kept my pace at a 2:00 minute 400m time and should have pushed it to around a 1:45. I was able to fly through the cleans and wall balls. The abmats are still a little difficult for me. I didn't fly through them by any means, but I did them without stopping.
Time 13:30
After the WOD I decided to try to set a new PR on overhead squat. I warmed up and worked up to my previous PR of 195 and hit it easily. I them proceded to go up 10 pounds each time setting PR after PR. I got 215 relatively easy. I tried 225 and failed. The squat is not hard for me, the hard part is balencing 200+ pounds over my head. Once I can get the weight over my head easier, my max should shoot up.
OHS - 215
Sunday- 2/5/12
I had the idea of going in and doing a test day. I wanted to work on my double unders and complete some more of the benchmark girl workouts.
Test 1:
Annie
50-40-30-20-10
Double Unders
Abmat Situps
I did a lot worse on this than I anticipated. My double unders struggled most of the time as I cussed them everytime I missed. I felt like I should have been a lot better. The situps were surprisingly hard and I had to take a lot of breaks. next time I should improve 2-3 minutes.
Time: 10:09
Test 2:
Jackie
1000m Row
50 Thrusters 45#
30 pullups
This is the same WOD we did on Monday and since I did so bad on it I wanted redemption. I paced myself on the row a lot better and this helped me throughout the entire workout. My row was 3:30 and I did not try at all. I was very pleased with my improvement on this WOD. I still need to work pullups as they are still giving my slower times.
Time: 7:59 (PR by 1:26)
Test 3:
50 Burpees
I had originally planned to do 100, but after the other two WOD's I did not want to do 100 anymore. This is nothing more than staying steady. The 50 were not as bad as I had expected, but they were still tiring.
Time: 3:19 (Tiffany got 3:59 which is MOVING!)
Monday 2/6/12
We got to the box early and only Austin showed up for the 5:30 class. we decided to wait for the 6:30 class so we could workout with more people. Me and Austin began to do Lynne for our strength
Lynne
No Time Limit
5 Rounds
BW Bench 230#
Pullups
Total Reps of each combined
Last time I did this workout was about 2 months ago. It was one of the first one I had ever done in Crossfit. Since then, I believe I have bench only twice, and neither time has been heavy. Last time I think my total was either 119 or 120. Me and Austin began doing it, and quickly realized how sore our biceps were going to be for our WOD at 6:30. We ended up doing 2 rounds where I was already at 79 and he was at 76. I would have shattered my record from last time, but I wanted to make sure I had a good performance in our WOD. My bench strength has actually gone up, even though I have not been benching. My first set I was able to get 230 for 19 reps.
WOD
30-20-10-5
Push Press 75#
SDHP 75#
Box Hops 24"
I had my football kids do this same workout at school so I knew about where I should be. The fastest time at school was 8:14, so I set my goal to be sub 8 minutes. usually when I set my goals I am about 3 minutes off, so I was hoping this would not be the case. I flew through the push press and SDHP doing them both unbroken and reaching my box first. I am good at box hops, but just not doing them fast yet. I had to break them into 5 sets of 6. Austin and Frankie passed me on the box hops, but I quickly caught back up on the push press and SDHP. I had to break up the SDHP in 12 and 8 but the the push press unbroken. The box hops again gave me trouble, but I pushed through them. Igot passed again, but once again got back to my box first. I knew my last set of 5's I could fly through so I tried to do everything as fast as I could. I ended up finishing first with a time of 7:47. Our whole class had a great effort and everyone really pushed themselves. It was probably one of the best atmospheres we have had since the gym opened.
Wednesday, February 1, 2012
PR's all around!
Tuesday 1/31/12
Strength:
Deadlift- 5,5,3,3,1,1
I have never followed the 553311 plan for lifting, but I have really enjoyed it so far. You get just enough reps, as well as working up to a heavy set of one. If I am feeling good, I will try to set a new PR on that last set.
Tiffany had to go to a basketball game so we went over to CrossFit Harrisburg early. We drove seperately because she had to get her WOD in and leave. I decided to do some skill work, stretch, and work on some overhead squats. I began with working double unders. I am beginning to get a lot better with stringing double unders together. Before I would usually do 4 or 5 in a row and then get tripped up. I am now doing about 13 or 14 in a row, but I am still a long way off from mastering these. I worked the double under for about 15 minutes, then moved to the overhead squat. I figured it would be a good day to try and get a max, since it would not wear my legs out. My previous best was 155 for 3 reps, and I had not worked up to a set of one. I was able to get 195, and failed at 205. I was happy to get this weight, since it is a brand new lift for me. I am assuming this max will jump rather quickly for me as I continue to improve my form.
Now to the deadlifts. I was the only one at my 5:30 class which was very odd. This has been the class that was packed every week where would would have to do our WOD's in waves since we had so many people. My work sets in deadlift were:
5- 315
5-365
3-405
3-455
1- 475
1- 500! PR
I wanted to work on some touch and go reps at a heavier weight since I know some WOD's have a 315# deadlift for reps. I did the 315 touch and go pretty quick and easy. I think about 10 reps would be my max on that without having to drop the weight. As I was working up, I wanted to get a 500# deadlift, especially since I had never maxed on it before. The most I had successfully gotten up was 455, but that was pretty easy. Luckily after last time deadlifting, Frankie scooped up some steel plates. This made more room on the bar, so I was able to add more than 455#. I got the 500# deadlift, and I am sure it was ugly. I was so excited to get it though (trust me, I am feeling it today!). Frankie has a picture of me that I will post later in the week.
WOD:
7 rounds
7 Deadlift 225#
7 bar facing burpees (hop over bar after each burpee)
This WOD looked easy on paper, but became very tiring very quickly. I was able to get through the first two rounds no problem, but the burpees were really tiring. As the rounds went on, me and Frankie looked at each other and said the bar seemed to be getting harder and harder to clear. I did everything unbroken, but I rested A LOT in between each set. It didn't help that I just picked up 500# about 10 minutes before. I finished the WOD in 8:46, a decent time, but certainly not my best. Frankie beat me by about 20 seconds (I wish I had his leg stamina). Overall it was a good day. I think the fact that I ate very well helped with energy purposes as well. Today we have a lot of running. With my back as tight as it is, this should be an interesting day
195 Overhead Squat
Strength:
Deadlift- 5,5,3,3,1,1
I have never followed the 553311 plan for lifting, but I have really enjoyed it so far. You get just enough reps, as well as working up to a heavy set of one. If I am feeling good, I will try to set a new PR on that last set.
Tiffany had to go to a basketball game so we went over to CrossFit Harrisburg early. We drove seperately because she had to get her WOD in and leave. I decided to do some skill work, stretch, and work on some overhead squats. I began with working double unders. I am beginning to get a lot better with stringing double unders together. Before I would usually do 4 or 5 in a row and then get tripped up. I am now doing about 13 or 14 in a row, but I am still a long way off from mastering these. I worked the double under for about 15 minutes, then moved to the overhead squat. I figured it would be a good day to try and get a max, since it would not wear my legs out. My previous best was 155 for 3 reps, and I had not worked up to a set of one. I was able to get 195, and failed at 205. I was happy to get this weight, since it is a brand new lift for me. I am assuming this max will jump rather quickly for me as I continue to improve my form.
Now to the deadlifts. I was the only one at my 5:30 class which was very odd. This has been the class that was packed every week where would would have to do our WOD's in waves since we had so many people. My work sets in deadlift were:
5- 315
5-365
3-405
3-455
1- 475
1- 500! PR
I wanted to work on some touch and go reps at a heavier weight since I know some WOD's have a 315# deadlift for reps. I did the 315 touch and go pretty quick and easy. I think about 10 reps would be my max on that without having to drop the weight. As I was working up, I wanted to get a 500# deadlift, especially since I had never maxed on it before. The most I had successfully gotten up was 455, but that was pretty easy. Luckily after last time deadlifting, Frankie scooped up some steel plates. This made more room on the bar, so I was able to add more than 455#. I got the 500# deadlift, and I am sure it was ugly. I was so excited to get it though (trust me, I am feeling it today!). Frankie has a picture of me that I will post later in the week.
WOD:
7 rounds
7 Deadlift 225#
7 bar facing burpees (hop over bar after each burpee)
This WOD looked easy on paper, but became very tiring very quickly. I was able to get through the first two rounds no problem, but the burpees were really tiring. As the rounds went on, me and Frankie looked at each other and said the bar seemed to be getting harder and harder to clear. I did everything unbroken, but I rested A LOT in between each set. It didn't help that I just picked up 500# about 10 minutes before. I finished the WOD in 8:46, a decent time, but certainly not my best. Frankie beat me by about 20 seconds (I wish I had his leg stamina). Overall it was a good day. I think the fact that I ate very well helped with energy purposes as well. Today we have a lot of running. With my back as tight as it is, this should be an interesting day
195 Overhead Squat
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