Friday Nov 5, 2010

Ok, once again I have been slacking on posting anything on my personal blog. With maintaining the 'Box' and being a dad, I just dont get alot of extra time to sit down and update this.
1. I have been utilizing Jim Wendler's 5-3-1 strength program. Wow what an awesome program. All my lifts have been going up. I have been using it once a week per the three major lifts Back Squat, Shoulder press, Deadlift. I have improved in all three of them. It has even carried over to other lifts. The overhead squat for example I have finally reached a goal I have been chasing for 2 years. I OHS'ed my body weight of 185lb!

2. I still have back issues, probably always will. But I have been doing a lot of mobility drills, stretching foam rolling and the above strength program really helps as well.

3. Coffee- I have pretty much switched to tea. I still drink coffee but I feel so much better after drinking a cup of tea.I drink coffee on weekends and maybe once a week. I am actually drinking a cup now. But tea is lower maintenance and has healthier properties than coffee does.

4.olympic lifts- I still do them, just not focusing on going as heavy as I would like. With the strength program doing the other lifts it is tough to fit into the training week. I have used the 5-3-1 program for the O-lifts and I think it can be effective but like I said I only have so many days during the week that I actually train.

5. I only train 4-5 days a week now. I am finding it beneficial and it gives me a bit more time to focus on the business side of the 'Box'.

Friday

Well it has been a very long time since I have posted something on here. I have had some injuries, of course, from a pulled/strained calf muscle, to my everlasting hip/lower back issue. I have also been focusing on the new box and it has been difficult to keep up with my own blog. I am going to try and focus at least twice a week on my personal blog from now on.

I have competed in a kettlebell competition with IKFF standards. I did not do very well but I was not dissapointed in my performance. I have also started a new, well new to me, strength program: Jim Wendlers 5 3 1
I like it so far, and have been watching a lot of other CrossFitters getting involved in it.
Will post more soon...... Back to workouts as well.

Latest named PR Annie 5:40

WOD

10 rounds for time
10 Burpees
10 pull ups

11:58rx

Back is still tight and looking forward to taking weekend off. I am also looking forward to lifting some weight again, Back NEEDS to get better.....

Thursday

Fight Gone bad....

320rx
Not a PR but I am happy with my effort, a solid performance. I wanted to quit in the second round, literally quit. But I pushed so hard and kept trucking...effort was around 90% or more the whole workout.

Wednesday

WOD:

3 rounds
Run 400m
30 Hang power cleans 75/55lb
Knees 2 Elbows 20 reps

I did this WOD in about 13 minutes. It was a good one, back still tight.

Monday

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

21:53

My back has been very tight and out of alignment for about 2 weeks. I have been adjusted and massaged and I just cant get over this hump.
My time for this WOD was by no means a PR. in fact it was 4 minutes slower than my best. I made a strategic mistake with the Pull ups and did 10 sets of 10 (that was the plan anyways) the Pull ups fell apart around the 50th rep. took me over 7 minutes to do 100. Normal time is 4 minutes......

Friday

Annie
50,40,30,20,10,
Double Unders
Sit ups

5:48rx(PR)

I actually missed the DU's a couple rounds, slowed me down a bit. The last time I did this one I nailed all DU's without a miss but my time was only 5:59 so this makes me happy because I know that my sit ups were faster or the rope I used this time is just that much more awesome than the last.