3-3-3-3-3
I have never been a big fan of the Front Squat....last time we did 5's and I got the following:
75/80/85/90/95
This time it was 3's and with Cheri's encouragement (Thank you Cheri) I decided to hit it a little harder.
1st round ~ 85....it felt pretty good
2nd round ~ 95....it still felt pretty good...from this point on I was going into PR territory!
3rd round ~ 105....it was starting to feel pretty heavy but I was still managing to squat all the way down to the box.
4th round ~ 115.....whew, but I did it!
5th round ~ 125.....I was feeling a little panicky, the sucker was HEAVY and I was not getting down all the way to the box but I was so afraid that once I got down there I would not be able to get back up....next time I will be more prepared for that heavy of a weight.
Thursday, February 26, 2009
Wednesday, February 25, 2009
Wednesday 2/25/09
200 meter run x 8 rounds
2 minutes rest between rounds
I thought I did pretty well considering I run like my feet are stuck in cement.....
Round 1 ~ 58 seconds
Round 2 ~ 1:02
Round 3 ~ 58 seconds
Round 4 ~ 1:02
Round 5 ~ 1:00
Round 6 ~ 1:03
Round 7 ~ 1:02
Round 8 ~ 1:04
2 minutes rest between rounds
I thought I did pretty well considering I run like my feet are stuck in cement.....
Round 1 ~ 58 seconds
Round 2 ~ 1:02
Round 3 ~ 58 seconds
Round 4 ~ 1:02
Round 5 ~ 1:00
Round 6 ~ 1:03
Round 7 ~ 1:02
Round 8 ~ 1:04
Tuesday, February 24, 2009
CrossFit Stations #2 - three rounds
With a continuously running clock, spend one minute at each station. Workout is for three rounds with one minute rest between rounds.
The clock does not stop or reset between stations. On call of "rotate", each person moves immediately to the next station in the sequence.
- Wallball (men: 20 lbs/women: 16 lbs)
- Pullups
- Slamball (20 lbs/16 lbs)
- Situps
- Box jumps (20"/16")
One point is given for each repetion, with continuous counting through the entire round. Score is the total number of points through the entire workout.
Great metcon workout! I actually did better then I ever have and with less modifications....my only modification was jumping pullups (no bands) on the low bar.
Round 1 ~ I got in 75 reps
Round 2 ~ I got in 71 reps
Round 3 ~ I got in 72 reps
For a TOTAL of 218
The clock does not stop or reset between stations. On call of "rotate", each person moves immediately to the next station in the sequence.
- Wallball (men: 20 lbs/women: 16 lbs)
- Pullups
- Slamball (20 lbs/16 lbs)
- Situps
- Box jumps (20"/16")
One point is given for each repetion, with continuous counting through the entire round. Score is the total number of points through the entire workout.
Great metcon workout! I actually did better then I ever have and with less modifications....my only modification was jumping pullups (no bands) on the low bar.
Round 1 ~ I got in 75 reps
Round 2 ~ I got in 71 reps
Round 3 ~ I got in 72 reps
For a TOTAL of 218
Monday, February 23, 2009
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Each person will have two attempts for a max at each lift, rather than three. Make sure you get a good warmup!
This is truly one of my favorite workouts!!
Tonight I managed to hit 2 PR's and after my poor showing on Saturday...it was SUCH a relief.
Back Squat ~ 165 lbs ~ PR
My previous PR was 155 lbs
Shoulder Press ~ 80 lbs
5 lbs short of my last PR
Deadlift ~ 270 lbs
My previous PR was 255 lbs
In all honesty my Deadlift was NOT pretty at all...there was some hitching involved but I still got it up and I am SO freakin happy about that!!!
Shoulder Press, 1 rep
Deadlift, 1 rep
Each person will have two attempts for a max at each lift, rather than three. Make sure you get a good warmup!
This is truly one of my favorite workouts!!
Tonight I managed to hit 2 PR's and after my poor showing on Saturday...it was SUCH a relief.
Back Squat ~ 165 lbs ~ PR
My previous PR was 155 lbs
Shoulder Press ~ 80 lbs
5 lbs short of my last PR
Deadlift ~ 270 lbs
My previous PR was 255 lbs
In all honesty my Deadlift was NOT pretty at all...there was some hitching involved but I still got it up and I am SO freakin happy about that!!!
Thought for the day....
You must do the things you think you cannot do.
Eleanor Roosevelt
Saturday, February 21, 2009
Turkish Getup Hell.....
30-rep Turkish Getups x 3 sets for weight
15 per side; you may not put the weight down until all repetitions are finished
OH....MY.....GOD.....I was stuck in TGU hell this morning. I am truly trying to bond with Turkish Getups but 3 sets of 30....OH NO!!!
It was really kind of sad because I was only using 10 lbs.
1st Set ~ I decided to do all 15 on each side at once....it was okay with my right arm but by the time I was done with 15 on my left, my shoulder was numb.
2nd Set ~ I decided to break them up into sets of 5 but I was so frustrated by the end that tears were beginning to flow. I'm not sure why I was frustrated, maybe because I was going so slow or my form wasn't just right...who knows but I was totally over it and I still had one more Set to go....which only made my need to cry worse.
3rd Set ~ On Cheri's advise (thanks Cheri) I started with my left arm first (my weak arm) so that I could finish up on the right. It actually helped alot and even though my eyes watered (okay I was crying) throughout the last set...I did finish.
I hope we don't have to do this workout again for a long time!
15 per side; you may not put the weight down until all repetitions are finished
OH....MY.....GOD.....I was stuck in TGU hell this morning. I am truly trying to bond with Turkish Getups but 3 sets of 30....OH NO!!!
It was really kind of sad because I was only using 10 lbs.
1st Set ~ I decided to do all 15 on each side at once....it was okay with my right arm but by the time I was done with 15 on my left, my shoulder was numb.
2nd Set ~ I decided to break them up into sets of 5 but I was so frustrated by the end that tears were beginning to flow. I'm not sure why I was frustrated, maybe because I was going so slow or my form wasn't just right...who knows but I was totally over it and I still had one more Set to go....which only made my need to cry worse.
3rd Set ~ On Cheri's advise (thanks Cheri) I started with my left arm first (my weak arm) so that I could finish up on the right. It actually helped alot and even though my eyes watered (okay I was crying) throughout the last set...I did finish.
I hope we don't have to do this workout again for a long time!
Friday 2/20/09 ~ "Tabata Something Else"
Tabata intervals applied in turn to:
- Pullups
- Pushups
- Situps
- SquatsFor total repetitions.
Complete all rounds of one exercise before moving to the next; No rest between rounds or exercises.
I actually like this workout, it is tough but fun.....I did not do too badly.
Situps ~ 75
Squats ~ 53
Pullups ~ 49
Pushups ~ 45
Total: 222
Modifications: Mini-bands and incline pushups
Coach informed Ellen and me that he would no longer be allowing partial range of motions in our workouts ie. Pullups....so if he did not see chin over the bar he would not count it....looks like my nickname will be one, as in I will never get past one pullup...I can hear Coach now....one, one, one, one.....OY!!
In reality, I know it will just make me stronger so bring it on....LOL!
- Pullups
- Pushups
- Situps
- SquatsFor total repetitions.
Complete all rounds of one exercise before moving to the next; No rest between rounds or exercises.
I actually like this workout, it is tough but fun.....I did not do too badly.
Situps ~ 75
Squats ~ 53
Pullups ~ 49
Pushups ~ 45
Total: 222
Modifications: Mini-bands and incline pushups
Coach informed Ellen and me that he would no longer be allowing partial range of motions in our workouts ie. Pullups....so if he did not see chin over the bar he would not count it....looks like my nickname will be one, as in I will never get past one pullup...I can hear Coach now....one, one, one, one.....OY!!
In reality, I know it will just make me stronger so bring it on....LOL!
Wednesday 2/18/09 ~ Power cleans
1-1-1-1-1-1-1
I love Power cleans....that does not mean I can do them correctly but I REALLY want to!!
That being said I did 1's for 3 reps....
60/70/80
and then worked on form by doing 3's the rest of the workout....
60/60/70/70
I would have liked to continue going but time would not allow it.
I love Power cleans....that does not mean I can do them correctly but I REALLY want to!!
That being said I did 1's for 3 reps....
60/70/80
and then worked on form by doing 3's the rest of the workout....
60/60/70/70
I would have liked to continue going but time would not allow it.
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