Deadlift 10-9-8-7-6-5-4-3-2-1
135#
Threw in some handstand holds between reps.
Thursday, October 29, 2009
Wednesday, October 28, 2009
Met Con
Warm Up:
Handstand holds
Jump rope/attempting double unders
Squats
Shoulder pass through
5 Rounds for time: 18:35 (I think...)
15 ring dips (no rings available)
15 sit ups
15 squats
Run a lap
Got a side stitch on the last lap in my left side and also my left knee began to ache. No just bullsh*tting this knee thing either. Went to my orthopedic doctor on Tuesday of last week, had the MRI on Wednesday and I go for the results on November 2nd. Doc thinks I might've messed up my meniscus...again. We'll see.
Handstand holds
Jump rope/attempting double unders
Squats
Shoulder pass through
5 Rounds for time: 18:35 (I think...)
15 ring dips (no rings available)
15 sit ups
15 squats
Run a lap
Got a side stitch on the last lap in my left side and also my left knee began to ache. No just bullsh*tting this knee thing either. Went to my orthopedic doctor on Tuesday of last week, had the MRI on Wednesday and I go for the results on November 2nd. Doc thinks I might've messed up my meniscus...again. We'll see.
Tuesday, October 27, 2009
Another day at the gym
Backsquats 5-5-5-3-3-1-1
Warmed up with handstand holds and jump roping. Waited around to get the only backsquat bar and quickly remembered how much I hate Globo Gym. Typical Globo Gym goers routine: Lift a set, stand around, get a drink, change the song on my iPod, look at myself in the mirror, repeat. Argh! Finally got on the bar and warmed up with 45# bar. I can say that my squat is pretty damn good (and I'm also pretty damn short) because I was banging the bar on the "safety" bar type thing that would keep my bar from completely dropping to the floor and crushing me. No it wasn't a Smith machine. Took my shoes off as I don't have WL shoes yet and anticipated getting yelled at again for not having my shoes on. Another argh!
Yesterday I stated that the Melissa Byers post really got me motivated. However, in part of her post she said that she was only allowed to whine for 10 mins and then get over it and workout. Keep in mind, she is going to a CF box to train. Keep in mind, I am at a Globo Gym. When I bitch and moan it's no longer about the strength I have lost, but what idiots the other gym goers are and how much I miss the box at PCF (and let's not forget the people at PCF too). Gotta love getting interrupted by some meat head when I'm banging out my sets of 5-5-5-3-3-1-1 and he is going to do a few reps and then rest twice as long. Argh.
Ok - signing off for now folks.
Warmed up with handstand holds and jump roping. Waited around to get the only backsquat bar and quickly remembered how much I hate Globo Gym. Typical Globo Gym goers routine: Lift a set, stand around, get a drink, change the song on my iPod, look at myself in the mirror, repeat. Argh! Finally got on the bar and warmed up with 45# bar. I can say that my squat is pretty damn good (and I'm also pretty damn short) because I was banging the bar on the "safety" bar type thing that would keep my bar from completely dropping to the floor and crushing me. No it wasn't a Smith machine. Took my shoes off as I don't have WL shoes yet and anticipated getting yelled at again for not having my shoes on. Another argh!
Yesterday I stated that the Melissa Byers post really got me motivated. However, in part of her post she said that she was only allowed to whine for 10 mins and then get over it and workout. Keep in mind, she is going to a CF box to train. Keep in mind, I am at a Globo Gym. When I bitch and moan it's no longer about the strength I have lost, but what idiots the other gym goers are and how much I miss the box at PCF (and let's not forget the people at PCF too). Gotta love getting interrupted by some meat head when I'm banging out my sets of 5-5-5-3-3-1-1 and he is going to do a few reps and then rest twice as long. Argh.
Ok - signing off for now folks.
Monday, October 26, 2009
I'm not good....
...about posting on this thing every day! So here it is...
Friday 10/23
5 sets for time - 10 front squats 65-65-65-55-55-(45 bar)
10 push jerks 65-65-65-55-55-(45 bar)
Couldn't remember if it was 5 sets or 6 sets so I did 5 and then added another set on afterward. Don't know my time because my watch malfunctioned. Last time I checked it was high 8's so I'd say really high 8 mins or low 9 mins.
Monday 10/26
Warm up: handstand holds, bodyweight squats and dumb bell swings 30#
Deadlift: Round 1 - 5 reps @ 60% max = 75#
Round 2 - 5 reps @ 90% max = 125#
Shoulder Press: Same thing as above = 45# and 60#
Push Press: Same as above = 45# and 60#
Cool down: handstand holds and jump rope (singles)
Quick explanation behind today's workout: I was reading Melissa Byer's blog and I could totally relate to her whole "Life Stuff" getting in the way of our schedules/routines. Like Byers, my workout ethic, eating habits and sleeping habits have been sh*t since July. After moving back to New York, I took a huge hiatus from the gym. I used my aching knees and the lack of a CF box as my excuse not to join a Globo Gym. Basically, I had every excuse as to why I didn't couldn't work out. No bueno! I thought by signing up for my L1 Cert I'd get my ass in gear....however that really hasn't happened yet. So far, I've had a few good weeks, mixed in with a few crappy weeks. Byer's post really hit home with me when she talked about how sh*tty she felt when she did go to the gym because she had lost so much strength. My met con times suck ass and my strength has plummeted. Although a lot of it simply has to do with not going to the gym...there is also eating poorly and never getting enough sleep. So this is my public pledge to make an honest attempt at getting better in all 3 arenas! For the next 4-6 weeks, I am going to be following Crossfit 603's program of lifting 4 times a week and slowly building back up my strength. This means lots of deadlifts, presses etc. I'm going to love it! Starting November 1st, I will also be weighing and measuring my food, something I've never done. So there it is folks. Time to get strong again!
Friday 10/23
5 sets for time - 10 front squats 65-65-65-55-55-(45 bar)
10 push jerks 65-65-65-55-55-(45 bar)
Couldn't remember if it was 5 sets or 6 sets so I did 5 and then added another set on afterward. Don't know my time because my watch malfunctioned. Last time I checked it was high 8's so I'd say really high 8 mins or low 9 mins.
Monday 10/26
Warm up: handstand holds, bodyweight squats and dumb bell swings 30#
Deadlift: Round 1 - 5 reps @ 60% max = 75#
Round 2 - 5 reps @ 90% max = 125#
Shoulder Press: Same thing as above = 45# and 60#
Push Press: Same as above = 45# and 60#
Cool down: handstand holds and jump rope (singles)
Quick explanation behind today's workout: I was reading Melissa Byer's blog and I could totally relate to her whole "Life Stuff" getting in the way of our schedules/routines. Like Byers, my workout ethic, eating habits and sleeping habits have been sh*t since July. After moving back to New York, I took a huge hiatus from the gym. I used my aching knees and the lack of a CF box as my excuse not to join a Globo Gym. Basically, I had every excuse as to why I didn't couldn't work out. No bueno! I thought by signing up for my L1 Cert I'd get my ass in gear....however that really hasn't happened yet. So far, I've had a few good weeks, mixed in with a few crappy weeks. Byer's post really hit home with me when she talked about how sh*tty she felt when she did go to the gym because she had lost so much strength. My met con times suck ass and my strength has plummeted. Although a lot of it simply has to do with not going to the gym...there is also eating poorly and never getting enough sleep. So this is my public pledge to make an honest attempt at getting better in all 3 arenas! For the next 4-6 weeks, I am going to be following Crossfit 603's program of lifting 4 times a week and slowly building back up my strength. This means lots of deadlifts, presses etc. I'm going to love it! Starting November 1st, I will also be weighing and measuring my food, something I've never done. So there it is folks. Time to get strong again!
Friday, October 23, 2009
WOD Updates 10/19 & 10/21
Monday 10/19
Run 400 M
30 DL @ 135#
10 burpees
Run 400 M
20 DL @ 135#
20 burpees
Run 400 M
10 DL @ 135#
30 burpees
Time: S-L-O-W = 28:57 (with a pee break in there...)
Really loved this workouk despite the running and burpees! ;) Was initially worries about someone trying to move in on my bar when I went outside to run, but luckily no one did. Did most DL's in sets of 10 and burpees in sets of 5.
Wednesday 10/21
Today I did Snatch Balance instead of the PCF WOD. Numbers looked like this:
10 Reps @ 45#
3 Reps @ 50#
3 Reps @ 55#
3 Reps @ 60#
3 Reps @ 65#
1RM @ 70#
1 last solid rep @ 60# before I called it a day
Was focusing on form today though I still wanted to go a tad heavier. I get nervous being in Globo Gym and knowing that I can’t ditch the weight (not rubber plates and it's against the "gym rules". Feel like I was effing up my footing/stance after the initial dip/drive into squat position. Liked working on this though. Could definitely use coaching on better form.
Run 400 M
30 DL @ 135#
10 burpees
Run 400 M
20 DL @ 135#
20 burpees
Run 400 M
10 DL @ 135#
30 burpees
Time: S-L-O-W = 28:57 (with a pee break in there...)
Really loved this workouk despite the running and burpees! ;) Was initially worries about someone trying to move in on my bar when I went outside to run, but luckily no one did. Did most DL's in sets of 10 and burpees in sets of 5.
Wednesday 10/21
Today I did Snatch Balance instead of the PCF WOD. Numbers looked like this:
10 Reps @ 45#
3 Reps @ 50#
3 Reps @ 55#
3 Reps @ 60#
3 Reps @ 65#
1RM @ 70#
1 last solid rep @ 60# before I called it a day
Was focusing on form today though I still wanted to go a tad heavier. I get nervous being in Globo Gym and knowing that I can’t ditch the weight (not rubber plates and it's against the "gym rules". Feel like I was effing up my footing/stance after the initial dip/drive into squat position. Liked working on this though. Could definitely use coaching on better form.
Friday, October 16, 2009
Repost...
So….I did this one last night at the gym in the apartment complex. When I say “limited resources”…I mean really LIMITED!
Shoulder press: 50# (two 25# dumbbells) Would have liked to try something a little higher, but the next step up was 30’s and I was only looking for a 5 pound increase.
Push press: 50-60-70
Again, didn’t have many choices as far as weight, so I didn’t get to try 75#.
Maybe next time….
Wednesday, October 14, 2009
Triathlons or Crossfit?
Ok kids. So I started this blog right around this time last year. And as you can see, I pretty much suck at blogging. But at least I tried...right? ;)
(Oh...and this was supposed to be about my first year as a newbie triathlete. Well, long story short...I did 1 relay and 1 sprint distance this year and had to back out of my half because of 1) lack of time to train due to moving and life in general and 2) a bum knee. Since I already have this blog, I figured why not just use this for Crossfit? So here it is.)
But I digress....Irecently moved to New York and I am loving ALMOST everything about it. However, that one certain thing is missing: my crossfit gym, Potomac Crossfit. Without that place and those people, my "working out" ethic has pretty much went down the sh*tter. And that's putting it nicely! So this is my vow to get my a$$ in gear, suck it up and hit up my local Globo Gym. In an effort to really keep me motivated, I have signed up for my Level 1 Cert for the end of January! Ya-hoooo! :) I'll be heading down to Crossfit King of Prussia where I'll meet up with fellow PCFer Kassi. Super ya-hoooo! Between now and then, I need to clean up my act! B-I-G-T-I-M-E! Stay tuned as I attempt (again....and at some point ;) ) to do the paleo cleanse and finally start measuring! Until then...be happy that you have a box to train at! :)
(Oh...and this was supposed to be about my first year as a newbie triathlete. Well, long story short...I did 1 relay and 1 sprint distance this year and had to back out of my half because of 1) lack of time to train due to moving and life in general and 2) a bum knee. Since I already have this blog, I figured why not just use this for Crossfit? So here it is.)
But I digress....Irecently moved to New York and I am loving ALMOST everything about it. However, that one certain thing is missing: my crossfit gym, Potomac Crossfit. Without that place and those people, my "working out" ethic has pretty much went down the sh*tter. And that's putting it nicely! So this is my vow to get my a$$ in gear, suck it up and hit up my local Globo Gym. In an effort to really keep me motivated, I have signed up for my Level 1 Cert for the end of January! Ya-hoooo! :) I'll be heading down to Crossfit King of Prussia where I'll meet up with fellow PCFer Kassi. Super ya-hoooo! Between now and then, I need to clean up my act! B-I-G-T-I-M-E! Stay tuned as I attempt (again....and at some point ;) ) to do the paleo cleanse and finally start measuring! Until then...be happy that you have a box to train at! :)
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