today wasn't easy. It's one of my favorite workouts as I'm really learning to love oly weightlifting, but it sneaks up on you no matter how much you like it. HPC's are one of the new lifts I'm really beginning to like and get a little proficiency in.
Strength: Snatch @ 65-85-95f-95f-95
Spent time working on form and efficiency. Ran out of time to attempt 105# a second time, but practice will get me there.
Metabolic Conditioning: 21-15-9 reps @ 5:40
- Hang power clean @ 65
- Push press/jerk @ 65
I went slightly heavier than the RX'd 50% of Clean and jerk max (my PR is 125# so far) but it felt good to push myself to failure. Truthfully, I could have made the sub 5:00 goal, but I made the mistake of breaking during the 2nd round and dropping the bar to rest too much . . . instead of resting while holding at the top, I wasted time dropping the bar, cleaning it up, and then finishing the push presses . . . and then I stared at the bar a lot too. It easily added a minute I didn't need to add. Ironically, I was killing the first round and fought well through the last . . . I just didn't keep up a steady pace through the 2nd.
Ran 5k to the box and part way home . . . it was dark and it's Chicago . . . plus I run really slow!!! ;)
29.11.09
20090 11 29 Turtle Workout after a great holiday weekend
Nothing more humbling after a 3-day thanksgiving binge than a 7-round workout with 4 navy seals, 2 endurance athletes, & a gal half my age ... well, of course, there is the whole thanksgiving event in and of itself.
We drove to Chardon, Ohio where I met matt's family for the first time. Good people, good eggs - I now know where Moosey-Matt gets the prankster spirit. His mom is a big kid and enables his antics (not that I can judge by any means).
They, like my family, are great - they are perfectly imperfect. They know how to laugh, accept each others' differences, respect each others' opinions, and value each other as individuals and members of a family. I got to see where he went to school, buried his dog, explored in the woods, and spent his days terrorizing his mom and sister.
I smiled a lot to myself thinking about how matt and I grew up in such different, yet similar ways. We came from different cultures and upbringing only to find ourselves in the same place with v-similar interests, values, and goals.
During a pitstop on our way back to Chicago, I bought a lottery ticket last night feeling like I already won. I'm glad he's my woobie and I think we're good for each other even though he smells.
today's workout (makeup from yesterday)
Strength: Back Squats 1-1-1 @ a v-v-mediocre 135-155-165#
MetCon 7 Rounds: I forgot to look @ my time, but it was poo ... trust me ... I think it was around 7-8 minutes. Oh yeah, it was bad.
* Power cleans, (100% of power snatch) 3 reps
* Pull ups, 6 reps
* Push ups, 9 reps
slow slow slow pushups... on my knees for chunks of it
pullups (CTB/pink) were bleh... broke a few times on the last 2 rnds. v-inefficient and v-slow
power cleans were v-v-light @ 55# ... i honestly feel like i cheated @ this weight
so yeah, I really need to learn how to be more efficient overall. Totally felt the cheese, stuffing, pumpkin pie, and cookies from this week ... felt like i was working in mud in slow motion today!!
We drove to Chardon, Ohio where I met matt's family for the first time. Good people, good eggs - I now know where Moosey-Matt gets the prankster spirit. His mom is a big kid and enables his antics (not that I can judge by any means).
They, like my family, are great - they are perfectly imperfect. They know how to laugh, accept each others' differences, respect each others' opinions, and value each other as individuals and members of a family. I got to see where he went to school, buried his dog, explored in the woods, and spent his days terrorizing his mom and sister.
I smiled a lot to myself thinking about how matt and I grew up in such different, yet similar ways. We came from different cultures and upbringing only to find ourselves in the same place with v-similar interests, values, and goals.
During a pitstop on our way back to Chicago, I bought a lottery ticket last night feeling like I already won. I'm glad he's my woobie and I think we're good for each other even though he smells.
today's workout (makeup from yesterday)
Strength: Back Squats 1-1-1 @ a v-v-mediocre 135-155-165#
MetCon 7 Rounds: I forgot to look @ my time, but it was poo ... trust me ... I think it was around 7-8 minutes. Oh yeah, it was bad.
* Power cleans, (100% of power snatch) 3 reps
* Pull ups, 6 reps
* Push ups, 9 reps
slow slow slow pushups... on my knees for chunks of it
pullups (CTB/pink) were bleh... broke a few times on the last 2 rnds. v-inefficient and v-slow
power cleans were v-v-light @ 55# ... i honestly feel like i cheated @ this weight
so yeah, I really need to learn how to be more efficient overall. Totally felt the cheese, stuffing, pumpkin pie, and cookies from this week ... felt like i was working in mud in slow motion today!!
25.11.09
2009 11 25 WOD: why I rage
This was an ego-buster workout today. I wanted to go heavier, but relented when coach said to go lighter. I may know my body, but not always best. To help my ego understand, I'll ask him why he thought that.
Press 1-1-1 to max @ 80-85-90-95f
I failed at 95#, but will keep working on it. I got good tips on using glut & lats. Need to work on it more!
30-20-10 Metcon @ 7:38
* Sumo-deadlift high-pull (55#)
* Burpees
65# would have slowed me, but I think I would've hit the 12min cap. I'll get there soon enough, though. Will definitely try heavier on SDHP next time and keep my head and chest up. Those burpees gassed me out big time but I didn't break until the middle round (which tends to be where my mental endurance lacks). I was slow, but steady and didn't stop - I think it helped me a lot.
Great energy in the box tonight. Was thinking of Alma and memories of chemo ... much worse and for a lot longer.
Press 1-1-1 to max @ 80-85-90-95f
I failed at 95#, but will keep working on it. I got good tips on using glut & lats. Need to work on it more!
30-20-10 Metcon @ 7:38
* Sumo-deadlift high-pull (55#)
* Burpees
65# would have slowed me, but I think I would've hit the 12min cap. I'll get there soon enough, though. Will definitely try heavier on SDHP next time and keep my head and chest up. Those burpees gassed me out big time but I didn't break until the middle round (which tends to be where my mental endurance lacks). I was slow, but steady and didn't stop - I think it helped me a lot.
Great energy in the box tonight. Was thinking of Alma and memories of chemo ... much worse and for a lot longer.
22.11.09
2009 11 22 WOD #2 - I did it!
apologies for not posting this last night, but better late than never!
Workout #2 @ 7pm
This was actualy a Makeup for Monday. My schedule was buggered so I had to hold out.
Metabolic Conditioning
Time: 10:12
- 20 Chest to Bar Pullups
- 30 Bench Presses @ 75lbs
- 40 Kettle Bell Swings @ 40lbs
- 50 Wall Ball throws @ 14lbs
This was pretty hard, but I finished! (not that going DNF was an option, but I'm glad regardless!)
My first double WOD day and pretty excited I did it. All in all, a good day. I'm glad we found Crossfit - it's really improved performance, training efficiency, and conditioning.
Workout #2 @ 7pm
This was actualy a Makeup for Monday. My schedule was buggered so I had to hold out.
Metabolic Conditioning
Time: 10:12
- 20 Chest to Bar Pullups
- 30 Bench Presses @ 75lbs
- 40 Kettle Bell Swings @ 40lbs
- 50 Wall Ball throws @ 14lbs
This was pretty hard, but I finished! (not that going DNF was an option, but I'm glad regardless!)
My first double WOD day and pretty excited I did it. All in all, a good day. I'm glad we found Crossfit - it's really improved performance, training efficiency, and conditioning.
18.11.09
2009 11 18 WOD - Lots of deadlifts
Today's WOD seemed interesting. Ever since I bombed "Linda", I've been afraid of hurting my back with crappy deadlifts.
Although I'm definitely strong enough to deadlift well over 200#, today's training session was a total mental and skill game.
MetCon @ 21/18/15/12/9/6/3 reps for time (9:43 ... I know, it's crap)
- Deadlift (105#)
- Box jump (20"/12")
In spite of the low weight, the first 2 rounds were a bit slow because I was so afraid of arching my back. Once I hit round 3, I found my rythym and the weight was no longer a problem - just the time I was losing.
I also managed to bomb the box jumps pretty good (they are bane of my existence, I might add) and then have to lower them so that I didn't fail.
Ended up stepping reps here and there and dropping from 20" to 12". It was a humbling struggle but my partner kept me going. Nothing like a few military salty-dogs and jarheads barking at you to move your silverback ass.
I'm going to go back to practicing ashtanga again - yoga is a great thing to do for balance, flexibility, and functional strength. I also need to keep working on my suck-list. Which is long and embarrassing ... more later.
All in all, the pain was delicious and I'll be back for more on Friday. Tomorrow is a rest day, but I'm going to visit the pull-up and running monsters and have a little tousle.
Although I'm definitely strong enough to deadlift well over 200#, today's training session was a total mental and skill game.
MetCon @ 21/18/15/12/9/6/3 reps for time (9:43 ... I know, it's crap)
- Deadlift (105#)
- Box jump (20"/12")
In spite of the low weight, the first 2 rounds were a bit slow because I was so afraid of arching my back. Once I hit round 3, I found my rythym and the weight was no longer a problem - just the time I was losing.
I also managed to bomb the box jumps pretty good (they are bane of my existence, I might add) and then have to lower them so that I didn't fail.
Ended up stepping reps here and there and dropping from 20" to 12". It was a humbling struggle but my partner kept me going. Nothing like a few military salty-dogs and jarheads barking at you to move your silverback ass.
I'm going to go back to practicing ashtanga again - yoga is a great thing to do for balance, flexibility, and functional strength. I also need to keep working on my suck-list. Which is long and embarrassing ... more later.
All in all, the pain was delicious and I'll be back for more on Friday. Tomorrow is a rest day, but I'm going to visit the pull-up and running monsters and have a little tousle.
17.11.09
2009 11 17 Broad jumpage
max standing broad jump
3 attempts @ 6.5 to 7' somewhere
... like grade school ... fun!
MetCon 15-12-9 @ 9:11
- Clean and Jerk 83#
- Handstand push up w/ step
C&J more efficient as I got tired - got nice push from group
I can get into the handstand easily, i just can't get more than a few inches into the pushup without failing so i end up using the step. very frustrating...
3 attempts @ 6.5 to 7' somewhere
... like grade school ... fun!
MetCon 15-12-9 @ 9:11
- Clean and Jerk 83#
- Handstand push up w/ step
C&J more efficient as I got tired - got nice push from group
I can get into the handstand easily, i just can't get more than a few inches into the pushup without failing so i end up using the step. very frustrating...
13.11.09
2009 11 13: "Fran"-ish WOD
Bench press 1-1-1 @ 95-105-123(PR)
MetCon 3 rounds @ 9:38
- Thruster (65) 15 reps
- Pull up 15 reps
note to self: check the weight before starting the WOD so what i thought were 55lb thrusters turned out to be 65lb thrusters
... um, yeah ... i'm sore
MetCon 3 rounds @ 9:38
- Thruster (65) 15 reps
- Pull up 15 reps
note to self: check the weight before starting the WOD so what i thought were 55lb thrusters turned out to be 65lb thrusters
... um, yeah ... i'm sore
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