My very exciting training logs...

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!