Well the training for the CrossFit Qualifiers is going fairly well. We're on the following schedule:
Day One - Strength Day with mini metabolic conditioning workout
Day Two - Sprint work with Skill Training
Day Three - Heavy metabolic conditioning workoug
Day Four Rest
Then we rinse and repeat it again and again until we go!
I've had one little setback. I've managed to gain 10lbs (I blame going on BCPs as I DON'T randomly gain weight anymore). Its mostly water but gravity gives a rats ass about body comp when it comes to things like pull ups. So, I'm doing negatives again like a mad fool to try and build up my strength.
Anyways, here's my training log over the past two or so weeks.
09-03-02 - Strength Day
Back Squat
45lbs x 5 reps x 2 sets
95lbs x 5 x 1
115lbs x 5 x 1
135x5x3
Shoulder Press
45lbs x 5 x 2
55lbs x 5 x 3
Deadlift
95lbs x 5 x 1
135lbs x 5 x 1
160lbs x 5 x 3
Mini met-con
4 rounds of 10 45lb bell swings and 5 20" plyo box jumps
Time was either 5:07 or 3:07 - I can't read my hand writing.
A bunch of my training partners went to a barbell certification course with Mike Rippetoe (author of Starting Strength and a big name in the strength and conditioning world). They passed on some fantastic tips on all of our lifts. Mostly just tweaks on form - like using a hook grip on the deadlift and stance on the squat.
09-03-03 - Sprint Day
8 x 200m rowing sprints on the rowing machine
Times were as follows:
1 - 45.7s, 2 - 45.3s, 3 - 45.9s, 4 - 46.2s, 5 - 46.9s, 6 - 46.8s, 7 - 46.5s, 8 - 46.3s
Afterwards, I worked on double unders and l-sits.
I was a bit slower than I would have liked as my movement disorder was acting up.
09-03-04 - Heavy Met-Con Day
Altogether, for time:
1km row
10 reps-9-8-7-6-5-4-3-2-1 of :
- 2x 15lb renegade manmakers
- 20" box jumps
Time was as rx'd: 26:12
Again, I was slower than I should have been because I was having movement disorder issues. Usually, I'm really fast at these kinds of met-cons.
09-03-05 - Rest Day!
Yay! I was stiff and sore. Also, it was really, really messed up with my movement disorder so I would have had to bail on my workout anyways as I wasn't really controlling my movements at all that day.
09-03-06 - Strength Day
I was doing a lot better Friday and was able to make my workout and I didn't have that rough of a time of it save for a bit of jazz hand action during the mini met-con after.
Back Squat
45lbs x 5 reps x 1 sets
95lbs x 5 x 1
120lbs x 3 x 1
140lbs x 5 x 3
Bench Press
45lbs x 5 x 1
65lbs x 5 x 1
80lbs x 5 x 3
Power Clean
65lbs x 5 x 1
75lbs x 5 x 2
100lbs x 3 x 1
75lbs x 5 x 2
Pull Up Work
0 deadhangs (D'oh!)
3 negative pull ups (overhand grip)
2 negative pull ups (mixed grip)
What I did was kip myself up and then very slowly lower myself down.
Mini Met-Con
3 rounds of:
10 45lb bell swings
10 long jumps
10 push ups
I forgot to record my time.
09-03-07 - Team Trevor
Our trainers opted to have us do two met-cons in a row instead of sprinting work as both were pretty awesome. This was the first of two. In a team of four, together share the work to complete the following:
300 pull ups
400 push ups
500 sit ups
600 air squats
I was able to string together 5 kipped pull ups in a row, then it all kind of went down hill. I ended up on the band to save my hands. Push ups were awesome. I was able to do 21 in a row, then went down to 17, then knocked the rest out in sets of 10. For sit ups, I started with 40 in a row, dropped to 30 in a row for 3 sets, then dropped down to 20 per set for the rest. For squats, I did 70 a row, then 50, then dropped to sets of 30's. This was a super fun workout but wow, I was pretty stiff and sore after!
09-03-08 300 Make-up
I finally got to try the 300 workout. This one is awesome - my new favourite for sure! It goes as follows:
25 pull ups
50 95lb deadlifts
50 push ups
50 24" box jumps
50 95lb floor wipers (brutally fantastic!)
50 25lb dumbbell clean and press
25 pull ups
Here's a video demo:
I started with regular pull ups but switched to a 25lb resistance band to help with the load when my hand started to bleed so I could keep going. Otherwise, I did this workout as rx'd. My time was 36:06. I LOVED the floor wipers. Those things are CRAZY!
09-03-09 - Rest Day
So, so happy for rest day. Every part of me was hurting in some very good ways.
09-03-10 - Strength Day
Back Squat
45lbs x 5 reps x 2 sets
95lbs x 5 x 1
125lbs x 5 x 1
145x5x3
Shoulder Press
45lbs x 5 x 2
58lbs x 5 x 3
Deadlift
95lbs x 5 x 1
135lbs x 5 x 1
155lbs x 3 x 1
175lbs x 5 x 3
I also did 10 negative pull ups where I kipped up and then slowly lowered myself as I again could not get any deadhang pull ups.
I finished with one of my faves: Bottom to Bottom Tabata Squats! Here's one you can try at home!
I managed 120, which is 30 more than the last time!
09-03-11 Sprint Day
1000m row
75 burpees
100 double unders
I finished this workout in 20 minutes on the nose. Funny how I was hoping for 20 minutes on it.
09-03-12 - Heavy Met-Con
As many rounds as possible of:
12 30lb one armed dumbbell snatch (no video - sorry!)
12 pull ups
12 20" box jumps
I used the 25lb resistance band for the pull ups on the workout but the proper weight for the snatches. This one was fun! I managed 5 rounds plus 12 snatches plus four pull ups.
09-03-13 - Rest Day
I actually felt pretty good this day. But I rested as per my trainers orders anyways!
09-03-14 - Strength Day
Back Squat
45lbs x 5 reps x 1 sets
95lbs x 5 x 1
145lbs x 5 x 3
Bench Press
45lbs x 10 x 1
65lbs x 5 x 1
83lbs x 5 x 3
Power Clean
65lbs x 5 x 1
85lbs x 3 x 1
80lbs x 5 x 2
Pull Up Work
0 deadhangs (D'oh!)
3 negative pull ups (overhand grip)
2 negative pull ups (mixed grip)
What I did was kip myself up and then very slowly lower myself down.
Mini met-con
2 rounds of 250m row
1st round: 54.1s
2nd round: 54.2s
Afterwards, because the weather was so nice, I came home and did a 5km run. It felt great to get back out there!
09-03-15
Again, they opted for two met cons in a row instead of a sprint day and a met con. Secretly, I think its due to our love of met cons and plain old sprints are boring!
As many rounds as possible in 30 minutes of:
10 95lb deadlifts
10 20" box jumps
10 25lb dumbbell push press
This was a great workout! I felt very strong and ended up with a score I was pretty happy with - I managed 16 rounds plus three deadlifts.
09-03-16
And this is how CrossFit humbles you. I may have had a great score the day before and, guess what, I had my butt handed to me in spectacular fashion on this workout. I easily had one of the worst scores and I didn't do full knees to elbows. They started out as knees to arm pits and kind of degraded from there. Something I need to work on, apparently.
The workout was 7 rounds with the 45lb bar of:
10 hang power snatches (no video - sorry!)
5 overhead squats
15 dreaded knees to elbows
My time was a dismal 32:38. I whined, I grunted, I made cranky faces. My hand bled. But I finished.
Also, did 150 double unders just for fun, including 27 in a row. Woo!
Anyhoodle, this weekend, I`m off to a CrossFit level one certification seminar in Calgary with a bunch of women from the gym. I`m looking forward to it - it should be interesting!
General enthusiast of sweaty activities. Cave girl foodie. This is a blog about that. And sometimes cats.
Thursday, March 19, 2009
Monday, March 02, 2009
My Latest Experiment
Okay... lots of workouts to log in and my records got a bit spotty at the end of the month! But first, details on my experiment:
Every so often, I get it in my head that I’m going to try some new experiment with my body or my mindset or whatever to improve my life exponentially and achieve some sort of ridiculous and lofty ambition. This is one of those times.
Now, usually these peter out in about a week and a half but, every so often, one happens to succeed and I do something rather stupid and run a marathon or something (2001). This time around, I’ve somehow agreed to compete in the 2009 CrossFit Games Qualifiers in Calgary. Yep. I am about to get my ass handed to me in spectacular fashion. Of course, the fine folks organizing the thing are being super awesome about it and have noted that they allow for modification and the qualifiers are open to any and all people, regardless of ability to do a handstand push up (yes, someone thought it was a good idea to combine those two exercises together). Um, I am NOT one of those people.
To get myself ready for this latest challenge, I’m going to see exactly what happens when a 34 year old reformed smoker and excouch potato follows the “CrossFit in 100 Words or Less” prescription. Just how quickly can I progress? Here it goes:
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."
I’m also going to be proper and stick to the three on, one off schedule that I don’t usually follow (I usually string six or seven days in a row on followed by a couple off to heal up whatever body part is nearing horrific injury). Aaron and Robin have put together a pretty cool program for us to follow that includes one strength day, one sprint day and one heavy metabolic conditioning day followed by a day of rest.
So, yeah, because nothing really happens unless you post it on the internets, I’m going to blog this little experiment to see how I do with my workouts and if following the core basics of the program really improves my fitness levels quickly.
Today’s my first strength day and we’re doing the back squat, deadlift and shoulderpress followed by a short met con.
Ps. I want some fucking sugar. Arg! Sugar, sugar, sugar, sugar, sugar!
P.p.s. I'm super excited for my first actual workout in Lucy, the new gym. Yay!
P.p.p.s. SUGAR!!!!!!!!!!!!!!!!!!!
Update! My lifts were as follows:
Back squat:
45lbs x 5 x 2
95lbs x 5
115lbs x 5
135lbs x 5 x 3
Shoulder Press
45lbs x 5 x 2
55lbs x 5 x 3
Dead Lift
95lbs x 5
135 x 5
160lbs x 5 x 3
The mini workout after was 4 rounds of 10 45lb bell swings and 5 20" box jumps. Kelly and I finished together at 3:07, with Chrystal and Robin finishing just ahead of us.
My nutrition was also spot on today. I've let way too many treats sneak in lately and, wow, I had some fun with sugar withdrawl. I was CRAVING. Oh well. It only lasts a couple of days and then it goes away and I was already rewarded. I gotta say, the better your nutrition, the more awesome your workout.
Anyhoodle, I have assloads of workouts over the past few weeks to put in here...
09-02-17
2km row
2 minute rest
3 rounds of:
30 sit ups
30 35lb good mornings
I opted to uber rx this one and used 45lbs on the good mornings and then I finished with another 2km row. My times were as follows:
8:24 (row 1)
7:45 (sit ups and good mornings)
8:52 (row 2)
09-02-18
Push Press
3-3-3-3-3
65lbs. 75lbs, 85lbs, 95lbs, 105 x 1, 100lbs
I also practiced my L-sit (crazy core exercise) as well as double unders (skipping).
09-02-19
10 rounds of:
10 135lb deadlifts
10 Knees to Elbows (okay I am linking to these because they're crazy)
But wait! After the 100 deadlifts and 100 knees to elbows, there's more!
Rest 2 minutes then 2km row.
My times were 28:52 and 9:01 on the row. I am not good at knees to elbows and need to work on them. This is one of those workouts that made me love CrossFit even more. Completely evil workout and I was trashed after but, wow, it sure makes you feel like a rock star!
09-02-20
Cindy on Steroids
I LOVE the workout Cindy. This had a few more reps!
As many rounds as possible of:
15 pull ups
30 push ups
45 squats
I managed 3 rounds + 15+14. I had to switch to the 50lb resistance band half way on the pull ups since I'm switching my grip from an incorrect full-palm grip on the bar to the proper finger grip and I was losing a lot of skin on my fingers as I don't have a good callous built up on them yet. A bit less of a load helped my get through it. I'm happy to report that I'm off the band again and back doing proper pull ups. It just took a couple of weeks to get the grip issues resolved to some degree. Its still something I need to focus on, though.
09-02-22
Jeff's Modified Jim Jones Unworthy Workout
Jim Jone's trained the guys from the movie 300. If you are unfamiliar with his work, may I present to you King Leonitus of Sparta. Feel free to drool a bit on your keyboard:
Here is a mash up of two different workouts that they did to look like that in the movie. I'm linking to these, too. Manmakers are KRAZEE. Go do some!
Squats 80-40-20-40-80
35lb Kettlebell Swings 40-20-10-20-40
2 x 15lb Renegade Man-Makers 20-10-5-10-20
You do it as a circuit so 80 squats, 40 kbell swings, 20 manmakers, 40 squats, 20 bell swings, 10 manmakers, 20 squats.... etc until you're done.
My time was 41 minutes and change. I didn't write it down (boo!) but I was faster than Shannon but slower than Brad and both of them handily (unlike me) posted their results on the message board.
09-02-24
Christine - another benchmark workout (they're named after girls). Christine is a great workout that really tries your lower body strength and endurance by just shredding you up. She's one of my faves! The last time I did Christine was on December 26th and I got 17:02. This time, the goal was to break 15mintes and I did with a time of 14:45. Woo hoo!
The workout is as follows:
3 rounds of:
500 meter row
12 body weight deadlifts (145lbs for me)
21 20" box jumps
I was especially happy with my time as I also managed to fall off of the box into our trainer, Chris, and the GHD machine. Gouged my leg up but kept on going.
09-02-25
Burpees on the minute and practice with power cleans and shoulder presses!
On the minute workouts go as follows, minute one, one burpee, minute two, two burpees, minute three, three burpees... continue until you can't do the required number of burpees in the minute alloted. I managed 11 minutes plus 10 (so close!). I then practiced my power cleans and shoulder press and learned some great techniques from Robin, the gym owner, who'd just got back from a training course with Mark Rippetoe.
09-02-26
As many rounds as possible of:
10 pull ups
15 burpees
20 15lbx2 dumbbell push press
I managed 4 rounds + 10+11. I stayed off the band the entire time for the pull ups and stuck exclusively with the finger grip but, wow, I managed to mangle my poor fingers. Blister city! Good workout, though!
09-02-28
Last workout at our old CrossFit Regina facility that was lovingly referred to as Betty. I met up with a couple of the trainers who're also going to qualifiers for some strength work. I tackled 3 x 5 back squats and picked up a few great pointers from both Ang and Robin. It was great. Then came the workout. For time, as a team, carry all of the gym equipment from Betty to Lucy, the new gym a block away.
Here are some highlights!
It was fun! We got everything moved over in under an hour! Also, can I just say this is one of the things I love about CrossFit - the community aspect. Seriously, how much fun is it that we physically moved the gym together as a big team.
09-03-01
Outdoor Carry, Run and Press
Um, you know how I said I am refusing to run outside until it warms up? Yeah, well, scratch that because Lucy has no plumbing so they ran the workout outside.
It goes as follows: With a -30C windchill:
3 rounds for time:
400 m run with 45lb salt bag or 20lb medicine ball
400 m run without bag or ball
10 Clean & Press with bag or ball
I started with the bag but it broke open half way through so I had to switch to the ball. I preferred the bag, honestly, as it was a bit easier to run with. I didn't have my book with me so I didn't write down my time but it was 21:something, if I remember correctly.
And, I already noted today's workout! I guess I'm done and all caught up.
Every so often, I get it in my head that I’m going to try some new experiment with my body or my mindset or whatever to improve my life exponentially and achieve some sort of ridiculous and lofty ambition. This is one of those times.
Now, usually these peter out in about a week and a half but, every so often, one happens to succeed and I do something rather stupid and run a marathon or something (2001). This time around, I’ve somehow agreed to compete in the 2009 CrossFit Games Qualifiers in Calgary. Yep. I am about to get my ass handed to me in spectacular fashion. Of course, the fine folks organizing the thing are being super awesome about it and have noted that they allow for modification and the qualifiers are open to any and all people, regardless of ability to do a handstand push up (yes, someone thought it was a good idea to combine those two exercises together). Um, I am NOT one of those people.
To get myself ready for this latest challenge, I’m going to see exactly what happens when a 34 year old reformed smoker and excouch potato follows the “CrossFit in 100 Words or Less” prescription. Just how quickly can I progress? Here it goes:
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."
I’m also going to be proper and stick to the three on, one off schedule that I don’t usually follow (I usually string six or seven days in a row on followed by a couple off to heal up whatever body part is nearing horrific injury). Aaron and Robin have put together a pretty cool program for us to follow that includes one strength day, one sprint day and one heavy metabolic conditioning day followed by a day of rest.
So, yeah, because nothing really happens unless you post it on the internets, I’m going to blog this little experiment to see how I do with my workouts and if following the core basics of the program really improves my fitness levels quickly.
Today’s my first strength day and we’re doing the back squat, deadlift and shoulderpress followed by a short met con.
Ps. I want some fucking sugar. Arg! Sugar, sugar, sugar, sugar, sugar!
P.p.s. I'm super excited for my first actual workout in Lucy, the new gym. Yay!
P.p.p.s. SUGAR!!!!!!!!!!!!!!!!!!!
Update! My lifts were as follows:
Back squat:
45lbs x 5 x 2
95lbs x 5
115lbs x 5
135lbs x 5 x 3
Shoulder Press
45lbs x 5 x 2
55lbs x 5 x 3
Dead Lift
95lbs x 5
135 x 5
160lbs x 5 x 3
The mini workout after was 4 rounds of 10 45lb bell swings and 5 20" box jumps. Kelly and I finished together at 3:07, with Chrystal and Robin finishing just ahead of us.
My nutrition was also spot on today. I've let way too many treats sneak in lately and, wow, I had some fun with sugar withdrawl. I was CRAVING. Oh well. It only lasts a couple of days and then it goes away and I was already rewarded. I gotta say, the better your nutrition, the more awesome your workout.
Anyhoodle, I have assloads of workouts over the past few weeks to put in here...
09-02-17
2km row
2 minute rest
3 rounds of:
30 sit ups
30 35lb good mornings
I opted to uber rx this one and used 45lbs on the good mornings and then I finished with another 2km row. My times were as follows:
8:24 (row 1)
7:45 (sit ups and good mornings)
8:52 (row 2)
09-02-18
Push Press
3-3-3-3-3
65lbs. 75lbs, 85lbs, 95lbs, 105 x 1, 100lbs
I also practiced my L-sit (crazy core exercise) as well as double unders (skipping).
09-02-19
10 rounds of:
10 135lb deadlifts
10 Knees to Elbows (okay I am linking to these because they're crazy)
But wait! After the 100 deadlifts and 100 knees to elbows, there's more!
Rest 2 minutes then 2km row.
My times were 28:52 and 9:01 on the row. I am not good at knees to elbows and need to work on them. This is one of those workouts that made me love CrossFit even more. Completely evil workout and I was trashed after but, wow, it sure makes you feel like a rock star!
09-02-20
Cindy on Steroids
I LOVE the workout Cindy. This had a few more reps!
As many rounds as possible of:
15 pull ups
30 push ups
45 squats
I managed 3 rounds + 15+14. I had to switch to the 50lb resistance band half way on the pull ups since I'm switching my grip from an incorrect full-palm grip on the bar to the proper finger grip and I was losing a lot of skin on my fingers as I don't have a good callous built up on them yet. A bit less of a load helped my get through it. I'm happy to report that I'm off the band again and back doing proper pull ups. It just took a couple of weeks to get the grip issues resolved to some degree. Its still something I need to focus on, though.
09-02-22
Jeff's Modified Jim Jones Unworthy Workout
Jim Jone's trained the guys from the movie 300. If you are unfamiliar with his work, may I present to you King Leonitus of Sparta. Feel free to drool a bit on your keyboard:
Here is a mash up of two different workouts that they did to look like that in the movie. I'm linking to these, too. Manmakers are KRAZEE. Go do some!
Squats 80-40-20-40-80
35lb Kettlebell Swings 40-20-10-20-40
2 x 15lb Renegade Man-Makers 20-10-5-10-20
You do it as a circuit so 80 squats, 40 kbell swings, 20 manmakers, 40 squats, 20 bell swings, 10 manmakers, 20 squats.... etc until you're done.
My time was 41 minutes and change. I didn't write it down (boo!) but I was faster than Shannon but slower than Brad and both of them handily (unlike me) posted their results on the message board.
09-02-24
Christine - another benchmark workout (they're named after girls). Christine is a great workout that really tries your lower body strength and endurance by just shredding you up. She's one of my faves! The last time I did Christine was on December 26th and I got 17:02. This time, the goal was to break 15mintes and I did with a time of 14:45. Woo hoo!
The workout is as follows:
3 rounds of:
500 meter row
12 body weight deadlifts (145lbs for me)
21 20" box jumps
I was especially happy with my time as I also managed to fall off of the box into our trainer, Chris, and the GHD machine. Gouged my leg up but kept on going.
09-02-25
Burpees on the minute and practice with power cleans and shoulder presses!
On the minute workouts go as follows, minute one, one burpee, minute two, two burpees, minute three, three burpees... continue until you can't do the required number of burpees in the minute alloted. I managed 11 minutes plus 10 (so close!). I then practiced my power cleans and shoulder press and learned some great techniques from Robin, the gym owner, who'd just got back from a training course with Mark Rippetoe.
09-02-26
As many rounds as possible of:
10 pull ups
15 burpees
20 15lbx2 dumbbell push press
I managed 4 rounds + 10+11. I stayed off the band the entire time for the pull ups and stuck exclusively with the finger grip but, wow, I managed to mangle my poor fingers. Blister city! Good workout, though!
09-02-28
Last workout at our old CrossFit Regina facility that was lovingly referred to as Betty. I met up with a couple of the trainers who're also going to qualifiers for some strength work. I tackled 3 x 5 back squats and picked up a few great pointers from both Ang and Robin. It was great. Then came the workout. For time, as a team, carry all of the gym equipment from Betty to Lucy, the new gym a block away.
Here are some highlights!
It was fun! We got everything moved over in under an hour! Also, can I just say this is one of the things I love about CrossFit - the community aspect. Seriously, how much fun is it that we physically moved the gym together as a big team.
09-03-01
Outdoor Carry, Run and Press
Um, you know how I said I am refusing to run outside until it warms up? Yeah, well, scratch that because Lucy has no plumbing so they ran the workout outside.
It goes as follows: With a -30C windchill:
3 rounds for time:
400 m run with 45lb salt bag or 20lb medicine ball
400 m run without bag or ball
10 Clean & Press with bag or ball
I started with the bag but it broke open half way through so I had to switch to the ball. I preferred the bag, honestly, as it was a bit easier to run with. I didn't have my book with me so I didn't write down my time but it was 21:something, if I remember correctly.
And, I already noted today's workout! I guess I'm done and all caught up.
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