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.

thursday

For time:
Run 800 meters
225/185 pound Deadlift, 21 reps
Run 800 meters
225/185 pound Deadlift, 15 reps
Run 800 meters
225/185 pound Deadlift, 9 reps

15:53rx

My back is fried, but a good WOD.

Rest minimum 3 minutes between events. All events are a max effort and we will repeat the workout next month.

1. Thruster 95/65lbs Rules: as many as possible(AMAP) without putting the bar below the rack position

2. push ups as many as possible(AMAP) in a 2 minute period. rules: once you have started the event your hands and feet may not leave the ground in any way to help you with the movement. Also your knees may not touch the ground.

3. Kettlebell snatch (weight TBD) AMAP in 3 minutes.

4. Row 500M as quick as possible

1. 28 thrusters
2. 60 push ups
3 Kb Snatches 44lb 70 reps
4 row 500m 1:38

March 1st-4th

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

8RX + 7swings



MAX EFFORT
Shoulder press 125x1
Push Press 135x3
Push Jerk 155x5

WOD

3 rounds for time

12 Right arm Thrusters 45/25lb
9 burpees
12 Left arm thrusters 45/25lb
9 burpees

8:16rx (what a smoker)


MAX EFFORT/SKILL DEVELOPMENT
Double Unders
MAX: AMAP in 10 minutes

449 double ubders (PR)


WOD

10,9,8,7,6,5,4,3,2,1 Of
Sumo Deadlift High Pull 95/65
Pull Up

5:57rx

MAX EFFORT
Deadlift 300x1, Tried for 315 couldnt budge it.

WOD For time
50 squats
10 situps
40 squats
20 sit ups
30 squats
30 sit ups
20 squats
40 sit ups
10 squats
50 sit ups

9:51 I thought I was doing good with this one until at least 5 of my clients beat my time. I did not use a 'but ball' but niether did the guy who got the fastet time.

Monday thru Wednesday

WOD A
In 20 minutes do as many rounds as possible of the following
5 deadlifts (bodyweight)
10 box jumps 24/18"
run 200m/row 250m

8 rounds +150m row (fun WOD, I just could not go much faster)

WOD B
5 rounds
10x push ups
15x Pull-ups
20x Double unders

6:57rx (need to work on pull ups)


Run 800m
15 shoulder press 95/65lb
run 800m
15 push press 95/65lb
run 800m
15 push jerk 95/65lb

14:28rx

Friday

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
Rest as needed between rounds.

131 total reps.

This was a real smoker. My body weight is 183 today, so I used 120lbs for this WOD. It was quite difficult, and smoked my grip for the pull ups.

Thursday

WOD

"Elizabeth"

21-15-and 9 reps of:
Clean 135 pounds
Ring Dips

7:37 (power cleans)

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

25:27rx

Not a PR but a HUGE improvement on the burpees. I flew through them and was very impressed in my performance there. The Knees to elbows was my show stopper.
Goal remains to get this one under 24 minutes.

Saturday

3 Rounds of
21 1.5 pood KB swings
25m swim
21 push ups
25m swim
15 Swings
25m swim
15 push ups
25m swim
9 swings
25m swim
9 push ups
25m swim

7:38

This was fun and rather tough. I have never used swimming in a WOD but plan on doing it more often since I have access to a pool right across from my box.

Wednesday

Skill Development/Max Effort
Double unders,
81 consecutive Du's




WOD
For time:
Row 500m
50 deadlifts 135/95
50 double unders
Row 500m

7:56rx

Tuesday

Feeling better.....

5 rounds for time of
10 Knees to elbows
15 Sumo deadlift high pull (75lb/55lb)
20 double unders

8:41

all rounds but the 5th unbroken. Except the 4th round of DU's just missed and did 2 sets.

Monday

Two weeks ago I was in a meeting sitting in a hard plastic chair for about 2 hours, when I got up to go do my workout my back felt extremely tight. That was the beginning of a lot of pain and basically 2 weeks of now working out. Also very difficult to teach CrossFit and a lot of movements to newcomers to the regime. I am not 100% but I feel comfortable enough to do body weight workouts.

3 rounds for time
Row 500m
21 Walking Lunges
21 burpees

13:05

Lunges were a break from everything else. Fun workout

Goals......

So, Yesterday I was setting up to do Isabel, the 30 snatches @ 135lbs for time. I did not have a whole lot of time, but nonetheless pressed start on the timer, I powered one up, then did another at a full squat snatch snatch. Then for some reason I started thinking about numbers especially the numbers on the metric bumpers. Then realised the 15kg bumpers I had on the bar for my OHS PR the other day was in fact only 33lbs and not the 45lbs I for some reason thought it was. Which means I did set a PR but not at 195 only at 171lbs..... I was so discouraged and mad at a stupid mistake that I lost all focus for isabel and have decided to make Isabel a goal this year.

So goals:
complete WOD 'Isabel'
Deadlift double BW.
OHS BW
400+ Olypmic Total
50 consecutive triple unders
135lb turkish get up
Row 500m under 1:30 (damper at 5)on C2
Compete...

Friday

Clean & Jerk

135x5
155x3
175x2
185x1
195x1
205x1(PR)

I have been foam rolling and stretching my hips and lower back, and hamstrings out a lot more lately. I foam roll the right hip and my right glute between each lift. It is working. Finnally I feel like I making some progress. I feel very confident about the coming year.

Goals: I will write my goals this week. I have a WOD 'Isabell' to make up tomorrow. Depending on the outcome of this WOD will determine what goals I have this year. It is ultimatley the last WOD I need to do as RX. Also with my recent load PR's I think I will have to redetermine what my goals will be.

METCON

Grace
30 C&J's 135lbs for time

5:43 RX

Thursday

Overhead squats

135x3
135x4
155x2
155x2
175x1(pr)
185x1(pr)
195x1(pr)

I have been chasing the body weight OHS for 2 years now. I have been working hard to fix my lower back and hip problem for a little over a month now and it seems to be paying off. A year ago I maxed out on the OHS at 160, a couple months ago I squated 175 but could not come out of the whole. Today I do feel I could have broken 200lbs but honestly I did it on my lunch break and wanted to eat.

Still catching up on the blog.....

First and foremost, My new years goals 'test' has been on delay because of my new career that i have started and of course my #1 excuse...time. I will do my 'test' next week and then I will post my goals.

Second here are some WOD's that I have done in the passed couple of weeks.

Max effort deadlift
225x5
275x3
295x1
315x1
325x1(f) I did not have the grip to hold on at the top so could not lower it.

5 rounds for time:
7 2 pood K-bell swings
7 box jumps 36"
4:32

5 rounds of
5 HSPU
10 L-pull ups
15 35lb d-bell burpee to squat clean.
33:58

75 reps of 75lb thrusters
6:14

5 rounds of
18 1 arm dumbbell thrusters 40lb
12 burpees
10:15?
I really liked this one, I think it could and should have been harder.
NOTE: the above WOD's are not listed in order at all.