Friday, December 16, 2011: Rest Day
Saturday, December 17, 2011:
That was my first day of the Level 1 Certification course. It was an awesome day. Throughout the entire cert, they really broke down the movements and progressions. It was good to get back under a microscope, and I really took a lot from it.
At the end of the day, we did Fran. It was my first time doing as prescribed, and I completed it in 6:51. I think it took me around 10:00 with just the bar when I first joined the gym. I surprised a couple of the guys around me. They were congratulating me on my time, and they were a little surprised since I'm a smaller guy. My body under promised, and then I proceeded to over deliver. It only gets better from here.
Sunday, December 18, 2011:
This was the second and last day of the cert. We did a team workout in the morning, but it would be really annoying to type out how it worked so it will just have to be lost to the fog of memory. I think the test went well. There is always a little uncertainty that comes from not knowing the results, but I feel good.
Monday, December 19, 2011:
EMOM: 2 Squat Snatches (75#)
12 Mintues
This went really well. My first couple of reps were terrible, but after the cert and a couple of cues from J, I was able to complete some (what felt like) technically solid reps. I feel like I'm starting to get this lift. Part of my problem was that I was anticipating trying to get under the bar, and I wasn't fully extending my hips, which was just destroying any power I might have generated. Using the lighter weight was nice because it allowed to sort of let go of that second part of the lift and not worry about getting under it. At a lighter weight, I was allowing myself to fully open up, which really just made it easier to get under.
In 8 minutes, complete 50 T2B in as few sets as possible. I complete this in 3 sets (18,18,14). This will be a fun one to hit up on a Sunday and see if I can do better.
10 Min. AMRAP 5(4)
10 Pull-ups
20 Broad Jumps (6ft(?))
I decided at the beginning that I was just going to set a deliberate pace that would keep me moving and keep me from having to rest. I took about 15 seconds in the middle to drink some water, but for the most part I kept moving. All but the last full set of pull-ups was unbroken. The last full set I did 5-5. At the end, I had the feeling that I definitely could've done more, but I was happy overall.
Thursday, December 22, 2011
Friday, December 16, 2011
Stuff and other stuff
Wednesday, December 14, 2011:
Rack Thrusters 10 x 1 (1RM 165#)
These were pretty fun. It really is all in the legs and hips. At 145#, I had to press the weight up at the end, and the lift was a little challenging. On the next attempt I was at 155#, and it ended up being much easier. I drove up and really popped my hips. I didn't need to press it up at all. I failed at 175#. I think I could've gotten it up, but I broke my lumbar curve at the bottom, and I didn't activate my shoulders/turn my armpits forward at the top. It was a sloppy squat, and I didn't leave myself in a good position to press it up at the end. When I get heavy on these compound (more complicated) lifts, I need to take a second and picture what I want my body to do.
"Helen" 11:16
3 Rounds for time:
400 meter run
21Kettlebell swing (1.5 pood (53 lbs.))
12 Pull-ups
I can do better. My hands were still torn up from Chelsea on Saturday, and my grip was shit. I can 12 pull-ups unbroken, but I was breaking Helen's up into 2 and 3 sets. Also, on one of the rounds I did 23 instead of 21 KBS. Crossfit Math...somehow I thought 12 + 11 = 21. I'm going to hit this again on a Sunday.
Thursday, December 15, 2011:
We did some handstand shuffling along the wall. That is challenging, and I'm going to have to work on that during open gym.
6 Rounds (3 min. of work, 1 min. rest): AMRAP
3 Power Snatches (115#)
6 Push-ups
9 Air Squats
1: 3+3, 2: 3+4, 3: 3+5, 4: 3+3, 5: ? , 6: 4.
I've gotten better at the snatch, but I'm coming off of a baseline rating of "terrible." Every so often, I nail a rep, and I have that "Oh, that's what it's supposed to feel like" moment. The majority of my reps were muscle snatches though. I really need to work on bringing my hips through. I don't know that my waist has really connected with the bar at all. However, I am happy because I haven't snatched at that weight before. The most I snatched before last night was 105#.
Rack Thrusters 10 x 1 (1RM 165#)
These were pretty fun. It really is all in the legs and hips. At 145#, I had to press the weight up at the end, and the lift was a little challenging. On the next attempt I was at 155#, and it ended up being much easier. I drove up and really popped my hips. I didn't need to press it up at all. I failed at 175#. I think I could've gotten it up, but I broke my lumbar curve at the bottom, and I didn't activate my shoulders/turn my armpits forward at the top. It was a sloppy squat, and I didn't leave myself in a good position to press it up at the end. When I get heavy on these compound (more complicated) lifts, I need to take a second and picture what I want my body to do.
"Helen" 11:16
3 Rounds for time:
400 meter run
21Kettlebell swing (1.5 pood (53 lbs.))
12 Pull-ups
I can do better. My hands were still torn up from Chelsea on Saturday, and my grip was shit. I can 12 pull-ups unbroken, but I was breaking Helen's up into 2 and 3 sets. Also, on one of the rounds I did 23 instead of 21 KBS. Crossfit Math...somehow I thought 12 + 11 = 21. I'm going to hit this again on a Sunday.
Thursday, December 15, 2011:
We did some handstand shuffling along the wall. That is challenging, and I'm going to have to work on that during open gym.
6 Rounds (3 min. of work, 1 min. rest): AMRAP
3 Power Snatches (115#)
6 Push-ups
9 Air Squats
1: 3+3, 2: 3+4, 3: 3+5, 4: 3+3, 5: ? , 6: 4.
I've gotten better at the snatch, but I'm coming off of a baseline rating of "terrible." Every so often, I nail a rep, and I have that "Oh, that's what it's supposed to feel like" moment. The majority of my reps were muscle snatches though. I really need to work on bringing my hips through. I don't know that my waist has really connected with the bar at all. However, I am happy because I haven't snatched at that weight before. The most I snatched before last night was 105#.
Thursday, December 15, 2011
More...More...More
Monday, December 12, 2011: Rest Day
Tuesday, December 13, 2011:
We ran some sprint relays at the beginning of class, which was a lot of fun. They really stuck with me throughout class. Once we started the WOD, my heart rate just flew up. Then we practiced some rope climbs. I almost went to the top while wearing a weight vest. Well, I made it to the "Fiesta" ceiling anyway. Next time I will hit the top.
15-12-9 for time of: (slow)
OHS (75)
Burpee Pull-Ups
I did not hydrate, and I was getting pretty lightheaded during the WOD. My last set of OHS felt awesome, which I was pretty happy about, but my performance in the WOD was not great.
Tuesday, December 13, 2011:
We ran some sprint relays at the beginning of class, which was a lot of fun. They really stuck with me throughout class. Once we started the WOD, my heart rate just flew up. Then we practiced some rope climbs. I almost went to the top while wearing a weight vest. Well, I made it to the "Fiesta" ceiling anyway. Next time I will hit the top.
15-12-9 for time of: (slow)
OHS (75)
Burpee Pull-Ups
I did not hydrate, and I was getting pretty lightheaded during the WOD. My last set of OHS felt awesome, which I was pretty happy about, but my performance in the WOD was not great.
Sunday, December 11, 2011
Chelsea
Chelsea
EMOM complete (30 Min Cap):
5 Pullups
10 Pushups
15 Airsquats
I finished. 150 pull-ups and my shoulder didn't pop once. I'm pretty pumped about that. My rear delts and lats are pretty sore though, but it feels good. J told me that the next time I do Chelsea I have to add one rep to each exercise. Oh, and I beat my old Cindy score of 18(11). I will be pretty excited the next time Cindy comes up because I will know how to manage my work, and I will definitely be able to complete over 20 rounds.
My best sweat angel to date.
EMOM complete (30 Min Cap):
5 Pullups
10 Pushups
15 Airsquats
I finished. 150 pull-ups and my shoulder didn't pop once. I'm pretty pumped about that. My rear delts and lats are pretty sore though, but it feels good. J told me that the next time I do Chelsea I have to add one rep to each exercise. Oh, and I beat my old Cindy score of 18(11). I will be pretty excited the next time Cindy comes up because I will know how to manage my work, and I will definitely be able to complete over 20 rounds.
My best sweat angel to date.
Friday, December 9, 2011
Future Don
Hey Don, remember that time when you couldn't OHS 135#, and that bothered you?
If you are now able to OHS 135#, then congratulations.
If can't, why not?
If you are now able to OHS 135#, then congratulations.
If can't, why not?
Idi EMOM
#Front Squats 145#
3 Reps EMOM for 20 Mins
I'm posting this the morning after, and I feel really good. My legs are in great shape. I think I could've gone heavier last night. Of course I didn't realize this until after the workout, but I wasn't in any real danger of failing at that weight. My previous 1RM was 185#, and I was at a little over 78% of that last night.
10 Min AMRAP: 7(15)
10 Power Clean (95#)
10 Ab Mat Situps
I wasn't hungry for it last night, and I don't know why. I could've done more.
3 Reps EMOM for 20 Mins
I'm posting this the morning after, and I feel really good. My legs are in great shape. I think I could've gone heavier last night. Of course I didn't realize this until after the workout, but I wasn't in any real danger of failing at that weight. My previous 1RM was 185#, and I was at a little over 78% of that last night.
10 Min AMRAP: 7(15)
10 Power Clean (95#)
10 Ab Mat Situps
I wasn't hungry for it last night, and I don't know why. I could've done more.
Thursday, December 8, 2011
I workout.
Saturday December 3, 2011
5 RM for OHS = 95# I have improved a ton on this exercise, but I have a long way to go.
This was sub 10 minutes...either just under 9 or just under 10. I can't remember, which is a good reason to write these things down sooner! The option to rest in the pike position is trick. It only slows you down.
150 Push Ups
*(Every time you stop and rest with your chest on the ground this constitutes a penalty. Once the penalty is completed continue with the push ups.)
**Penalty = Run 1 gasser
*** You can rest in a pike position (the top of a push up).
Sunday, December 4:
I learned that I need to practice muscle-ups more consistently. Sometimes I'm successful at them, and other times I am not. EMOM: 2 rep backsquat at 175# for 12 minutes.
EMOM: 10 T2B After 7 minutes, I began to feel it in my right shoulder, and I switched to 15 K2E for the last 3 minutes.
Monday December 5: Rest Day
Tuesday, December 6:
Press 3-3-3-3-3 115#
For Time: 4:54
10 Burpees
20 Squat Clean & Jerks (115/85)
10 Burpees
Wednesday, December 7
4 sets Max Push Ups 50-21-19-21
3RM Pullup 26#
Death By thruster (105/75): 9(5)
5 RM for OHS = 95# I have improved a ton on this exercise, but I have a long way to go.
This was sub 10 minutes...either just under 9 or just under 10. I can't remember, which is a good reason to write these things down sooner! The option to rest in the pike position is trick. It only slows you down.
150 Push Ups
*(Every time you stop and rest with your chest on the ground this constitutes a penalty. Once the penalty is completed continue with the push ups.)
**Penalty = Run 1 gasser
*** You can rest in a pike position (the top of a push up).
Sunday, December 4:
I learned that I need to practice muscle-ups more consistently. Sometimes I'm successful at them, and other times I am not. EMOM: 2 rep backsquat at 175# for 12 minutes.
EMOM: 10 T2B After 7 minutes, I began to feel it in my right shoulder, and I switched to 15 K2E for the last 3 minutes.
Monday December 5: Rest Day
Tuesday, December 6:
Press 3-3-3-3-3 115#
For Time: 4:54
10 Burpees
20 Squat Clean & Jerks (115/85)
10 Burpees
Wednesday, December 7
4 sets Max Push Ups 50-21-19-21
3RM Pullup 26#
Death By thruster (105/75): 9(5)
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