May 24, 2013

Cleaning 155#.

Never seen this view of myself, so this is pretty cool.

I remember the bar banging into my left knee on the way up, but that doesn’t seem to happen here.

Good triple extension from what Brandon said, but I have no idea if I should be jumping backwards (I’m thinking no), and I feel like I’m almost getting into a squat clean rather than just a power clean.

Plus my left arm seems to be a little slower coming around, which makes sense because that entire arm seemed to pop into place rather than being a fluid motion.

BUT WHATEVER BECAUSE LOOK I JUST THREW 90% OF MY BODY WEIGHT INTO THE AIR AND CAUGHT IT.

12:34pm  |   URL: http://tmblr.co/Zi37_xljhar_
(Notes: 2)
  
Filed under: workouts weightlifting crossfit power clean videos 
May 24, 2013
workout, 5.24.2013

A: 20 minutes

  • 1RM power clean // 155# — Attempted 165 a couple of times and couldn’t do it. Brandon says I ought to be able to clean 180# and up, but also that I don’t seem to be as strong pulling — see my lackluster pull up numbers. Anyways, I’m happy with how these went today.

B: 11:28 @ 125#

  • 400m run
  • 30 power cleans (Rx: 205/135) 
  • 400m run

Not so bad, though basically every clean after the 20th rep was a grind. Really felt it in my legs and lower back.

Afterwards: Back squats

  • 2x10 // 165# — Supposed to be doing this as a single set of 20, but after the workout, there was just no way I was going to get 20 reps unbroken.

Good workout.

8:51am  |   URL: http://tmblr.co/Zi37_xlj2RpF
Filed under: workouts crossfit 
May 23, 2013
workout, 5.23.2013

Woke up AND got out of bed this morning.

Going to chalk that up to the new A/C window unit so graciously gifted to me by Jordan. It’s hard to wake up in the morning when you’ve spent all night sweating and sticking to your sheets.

A: Bench press

  • 5-5-3-3-1-1-1 // 180# — I think I could have gotten 185# (tried once, but failed), but either way, I am happy with this. I rarely bench (last time I remember doing it was back in January? February?), but I think I’d hit a 3RM at 155# or 160#. I managed to get three reps of 175#, so I would say that’s improvement.

B1: Ring dips

  • 5-5-5-5-5 // Still dislike these, but I think I’m getting the hang of it. Much more manageable when it’s just sets of 5.

B2: Strict pull ups

  • 5-5-5-5-5 // So, I haven’t been very diligent about doing these on my own, but I feel stronger, and these went by easier and faster. Only had to break up my last set to rest.

C: Band pushups

  • 5 sets to failure // 10-9-8-4-5 (red band) — I feel like I’m pretty decent when it comes to pushups, but these things are murder. You’re fighting the band all the way to full extension and it really puts a hurtin’ on your triceps. They look like this: 

Afterwards: Snatches

  • 2x5 (45# bar), 5x3 (65#), 2x3 (75#) // I hate this particular lift mostly because I’m not good at it. Of course, the only way to get better is to do more of them. So I did them. But I didn’t like it. And neither did my shins or knees. Still, I know I’m going to have to keep doing this stuff to solidify my technique. It’s just a little bit easier to do it in front of a mirror so I can watch myself when the trainers are working with other folks.

9:59am  |   URL: http://tmblr.co/Zi37_xlef75K
(Notes: 3)
  
Filed under: workouts crossfit 
May 20, 2013
workout, 5.20.2013

How is it already the 20th of May?

Warmup:

  • 26 birthday burpees
  • More shoulder mobility (always shoulder mobility stuff it seems)
  • 3x10 HR push ups

A: Strict press

  • 5-5-3-1-1-1 // Maxed out at 115# — The strict press is, without a doubt, my least favorite and longest-plateaued lift. ERGH!

B: Pendlay row

  • 5-5-5-5-5 // Haven’t done these in AGES, but it was awesome. On my last set, I ended up getting 3 reps at 185#. I had a complete set of 5 at 175# though and it was all good.

C: Weighted sit ups

  • 2x35 @ 30# // Man. There were some muscles spasming all crazy like in my torso and it was SCARY.

D: Squats

  • 1x20 @ 155# // Haven’t been very diligent about doing these since I haven’t been very diligent about going to CF the last week-ish, but these were fine and okay and pretty normal.

Afterwards: Power cleans

  • 1x5 (95#), 1x5 (115#), 1x5 (125#), 1x3 (135#), 1x3 (145#), 3x1 (150#) // Since I went at 6pm, I was able to get in some extra liftin’ time and focused on cleans. Not quite a PR (I think mine is something like 155#), but my form felt much better, except for the final single at 150#. Overall, I’m pleased. Assuming I have time tomorrow, I’ll be working on snatches next. Which will be awful. But there’s something very satisfying about nailing down the intricacies of Olympic lifts.

9:04pm  |   URL: http://tmblr.co/Zi37_xlSzEU2
Filed under: workouts crossfit 
May 20, 2013
Carolyn Runs: My favorite way to CrossFit

carolynruns:

Warm-up.
15 minutes to focus on a particular strength exercise: today was push press, 5/5/5, 45#/50#/55#
Short metcon: 4x50m chain drag (scaled to 50#)

I know dat push press looks hella wimpy (and it is), but I have come a long way. I looked in my notebook at the last time I did push press a…

I feel you on dat push press. I think part of the challenge on some of these movements is just learnin’ your bod how to do them. It was a struggle for me to get used to coordinating that explosive hip drive to help get the weight overhead.

So go you. Keep being hardcore as fuck.

8:28pm  |   URL: http://tmblr.co/Zi37_xlSo6xs
(Notes: 10)
  
Filed under: workouts crossfit 
May 17, 2013
workout, 5.17.2013, pt ii

The fastest way to alleviate bad-workout guilt?

Do burpees. A lot of them.

2 rounds:

  • 25 burpees
  • 25 sit ups
  • 15 HR push ups

7:59pm  |   URL: http://tmblr.co/Zi37_xlDCr5N
(Notes: 4)
  
Filed under: workouts 
May 17, 2013
workout, 5.17.2013

A: 7 minutes to find overhead squat, 3RM. Must come from the floor.

  • 105# // This movement feels okay, I think. Honestly, the limiting factor might just be getting the weight off the floor and overhead. Snatching it is the most efficient way, but that’s still not really a movement I’m completely comfortable with.

B: “Jackie”

  • 1000m row
  • 50 thrusters (Rx: 45#)
  • 30 pull ups

55 reps total.

Didn’t complete “Jackie.” Despite the fact that I’ve spent the last 4 days doing not much more than chugging water (seriously, I went through about 7 liters yesterday during work), I still was wicked dehydrated. I guess being sick and constantly congested has that effect. And I’m sure that hauling ass on my bike to get to CFR on time didn’t really help either.

Still haven’t really adjusted my sleep schedule to facilitate earlier wakeups and workouts, though I’ve nailed the “go to bed by 10:30” part. It’s just translating into a lot more sleep.

Anyone have tips on how to get my dumb ass out of bed?

6:44pm  |   URL: http://tmblr.co/Zi37_xlCvPwO
Filed under: workouts crossfit 
May 9, 2013
workout, 5.9.2013

Warmup: 3 rounds of:

  • 1 lap around CFR
  • 10 air squats
  • 10 push ups
  • 10 Bulgarian split squats per leg
A: 20 minutes, front squats
  • 3-3-3-3-3 // 205# — PR today, I think. They felt good for the most part. I haven’t done front squats in a while and I can only remember hitting 185#, so this was a pleasant surprise.
B: 12 minutes, strict press
  • 5-5-5 // 105# — I feel these are still my weakest lift. For some reason, I cannot really bust through this plateau of 105#. I got 1 rep twice on 110# before dropping the bar.
C: 30 ring dips
  • THESE ARE SO HARDDDD. Dips are much easier when you don’t also have to fight your body’s inclination to fall in messy contortions.
 
Afterwards:
  • Power cleans: 1x3 (95#), 2x3 (115#), 1x3 (125#), 3x1 (125#) — I  think I’m doing a better job of engaging my hips now. Going to go up about 10# the next time I do these.

7:30pm  |   URL: http://tmblr.co/Zi37_xkd1Lf8
Filed under: workouts crossfit 
May 8, 2013
workout, 5.8.2013

A: 15 minutes

  • Hip mobility

B: 30 rounds

  • Airdyne, 30 seconds, 1 minute rest

So much pedaling on the exercise bike from hell.

Followed by a massive Publix sub and a viewing of The Searchers (starring John Wayne) in Falls Park. I had forgotten how irritating mosquitoes are.

11:32pm  |   URL: http://tmblr.co/Zi37_xkZXtqs
(Notes: 1)
  
Filed under: workouts crossfit 
May 7, 2013
workout, 5.7.2013

A: 15 minutes:

  • Work up to a 3 RM touch-and-go hang clean // 145#

B: 11:13 @ 125#

  • 25 hang cleans (Rx: 155#/95#) — Continuous, with a 1 burpee penalty every time you put down the bar. I ended up doing maybe an extra 5 burpees
  • 25 burpees
  • 1000m run

10:14pm  |   URL: http://tmblr.co/Zi37_xkUTh5Z
(Notes: 1)
  
Filed under: workouts crossfit 
May 6, 2013
workout, 5.5.2012

5 rounds of:

  • 10 air squats
  • 10 burpees

10 minutes, EMOM (every minute, on the minute):

  • 10 push ups

Trying to reset my sleep schedule by going to bed early and waking up for CF before work. Lately, I’ve just stayed up late and gotten up late for work and I dislike the feeling as it feels like it takes until about lunch time for my body to catch up with the time of day.

9:07pm  |   URL: http://tmblr.co/Zi37_xkPP1m2
Filed under: workouts 
May 3, 2013
workout, 5.3.2013

Maybe a 6 mile run? Not sure.

40 burpees and 20 pull ups in the middle of that.

Followed by another 50 push ups when I got home.

Aiming for the 8am class tomorrow before the fam hits town and my weekend is absorbed by Furman grad shenanigans.

10:48pm  |   URL: http://tmblr.co/Zi37_xkA6OYF
(Notes: 1)
  
Filed under: workouts running 
May 2, 2013
at least i got off my ass, 5.2.2013

2 rounds of:

  • 25 burpees
  • 25 sit ups

5 rounds of:

  • 10 jump squats
  • 10 push ups

I’ve not made it CF this week (since Monday) and had a large and delicious meal at Purple tonight, so this happened.

Need to structure my life better. Wake up earlier. Etc. 

11:49pm  |   URL: http://tmblr.co/Zi37_xk5r6qk
(Notes: 1)
  
Filed under: workouts 
April 29, 2013
workout, 4.29.2013

Warmup:

  • 3 laps around CFR
  • 2 min squat test
  • Shoulder mobility

A: 20 minutes

  • Overhead squat: 3-3-3-3-3 // 125# — This is one of my weakest lifts because, well, they suck. And my shoulders are not strong. I actually felt okay about 135# on the way down, but squatting back up with that weight was some trouble.

B: 25 minutes

  • 10x10 strict press // 7x10@55#, 2x10@65#, 1x10@55# — Shoulder presses are not awful, but in volume, anything can be terrible. Normally I think I’d be okay pressing up to 95 or 105#, but by the 8th set, I was definitely have trouble locking out my elbows at 65#. I’ll definitely feel this tomorrow.

Afterwards:

  • 1x20 back squats @ 150#
  • 20 pull overs @ 40#

11:56pm  |   URL: http://tmblr.co/Zi37_xjsjqq5
(Notes: 1)
  
Filed under: workouts crossfit 
April 27, 2013
workout, 4.27.2013 - unghhh i don’t want to get out of bed edition

5 rounds, 1:30 rest interval:

  • 10 burpees
  • 10 jump squats
  • 10 push ups

Followed by:

  • 2x25 sit ups
  • 1x20 push ups

Followed by:

  • The biggest omelet I’ve ever made/tried to put in my mouth at one time

2:13pm  |   URL: http://tmblr.co/Zi37_xjf-k2E
(Notes: 2)
  
Filed under: workouts 
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