5:30am workout
WOD
"Thompson"
10 rounds for time
15ft rope climb (start from seated on ground)
95# back squat 29 reps
135# barbells farmer carry 10 meters
Results
25:57
full rope climbs, 45# back squat, 75# barbells farmer carry
This was a great workout. I made it through the rope climbs without much trouble. Squats got difficult but I should put more weight on next time. I think 75 would be a good next step. Weight was not a problem on the farmer carry. Balance was the hard part. Next time, I should chalk on the barbells where the front of my hand should go, so I can just pick them up and go. It was dark outside in the parking lot and a little difficult to see where the middle was. Or I can use barbells that have the center grip. That would be better. I can definitely go up in weight on the farmer carry. I should try 115# and see if I can hack that.
I talked to Chandra about over head squat form and snatches. Right before I reach the bottom of my squat, my body leans forward. I am able to keep the bar in a straight line. Flexibility is the key here. After every workout I should spend some time doing stretching squats with a kettle bell and really concentrate on pushing my knees out and my chest out. On snatches, the focus is on getting under the weight...dropping to the OHS position.
Tuesday, November 30, 2010
Monday, November 29, 2010
2010-11-29 Monday Crossfit LS
workout time 5:30am
Skill
Handstand holds/pushups.
I can hold free handstand for at least 10 seconds, but not very still.
I can do a strict press hspu using wall as support. I can do a kipping press using wall as support.
I did not try to do a free hspu but I think I might be able to do one.
WOD
3 rounds for time
15 strict press
20 pull ups
Results
8:18
75 lbs on first two sets, 65 last set.
On first set of pull ups, I completed 11 regular, then moved to least resistive band assisted. Second set of pull ups I used a more resistive band for all 20. Third set of pull ups, I used a same band as second set for the first 5 pull ups and then moved to a more resistive band for last 10.
Recorded in Garmin Connect. Heart rate avg 174, max 186.
Skill
Handstand holds/pushups.
I can hold free handstand for at least 10 seconds, but not very still.
I can do a strict press hspu using wall as support. I can do a kipping press using wall as support.
I did not try to do a free hspu but I think I might be able to do one.
WOD
3 rounds for time
15 strict press
20 pull ups
Results
8:18
75 lbs on first two sets, 65 last set.
On first set of pull ups, I completed 11 regular, then moved to least resistive band assisted. Second set of pull ups I used a more resistive band for all 20. Third set of pull ups, I used a same band as second set for the first 5 pull ups and then moved to a more resistive band for last 10.
Recorded in Garmin Connect. Heart rate avg 174, max 186.
Wednesday, November 24, 2010
2010-11-24 Wednesday Crossfit LS
workout time 5:30am
Skill
Press 5/75, 5/95, 5/95
WOD
For time:
12-9-7
shoulder 95 lbs keg
dead lift 185 lbs
Results
6:35
My calves and abdomen are more sore today than yesterday. Calf soreness is from yesterday's box jumps and 200m runs. Abs are sore from Monday.
Gym was packed today.
I can go up in weight on dead lift by at least 20 lbs for a similar effort workout.
Shouldering the keg was tiresome. I dead lifted it and then did a semi pop with the hips and used my right leg to drive the keg up, finished with arms and a little drop of my shoulder to get under it. I think there is a better way. After getting the keg close to a dead lift position, I should pop the hips and drop under the keg, using my stronger legs to bring the weight to a stand. I should practice that movement with a lighter weighted keg to see if it is a better movement.
My lower back along with my hamstrings are tired.
UPDATE: Chandra said if my lower back and hamstrings are sore, then I am probably doing the dead lifts correctly. This lines up pretty well with where I felt tired after the workout.
Skill
Press 5/75, 5/95, 5/95
WOD
For time:
12-9-7
shoulder 95 lbs keg
dead lift 185 lbs
Results
6:35
My calves and abdomen are more sore today than yesterday. Calf soreness is from yesterday's box jumps and 200m runs. Abs are sore from Monday.
Gym was packed today.
I can go up in weight on dead lift by at least 20 lbs for a similar effort workout.
Shouldering the keg was tiresome. I dead lifted it and then did a semi pop with the hips and used my right leg to drive the keg up, finished with arms and a little drop of my shoulder to get under it. I think there is a better way. After getting the keg close to a dead lift position, I should pop the hips and drop under the keg, using my stronger legs to bring the weight to a stand. I should practice that movement with a lighter weighted keg to see if it is a better movement.
My lower back along with my hamstrings are tired.
UPDATE: Chandra said if my lower back and hamstrings are sore, then I am probably doing the dead lifts correctly. This lines up pretty well with where I felt tired after the workout.
Tuesday, November 23, 2010
2010-11-23 Tuesday Crossfit LS
5:30 am work out
Skill
Skill
Turkish get up.
Interesting move. Started with light kettle bell. Moved up to 53 lbs kb.
WOD
AMRAP
15 box jumps
10 KB swing
200m run
Results
24 inch box, 35 lbs KB
4 complete rounds plus 100m into run. Almost 5 rounds.
My ab muscles are sore from yesterday...pretty much all of them. This is good. I can definitely improve number of rounds on today's wod. As I get into better shape, I can decrease cycle time on box jumps. At my current fitness level, I may burn out too quickly by doing quick box jumps. But maybe I should just go all out and see what happens. Semi-worst case, I screw up a box jump, bash a shin and look like an idiot...not such a bad result. Mentally, I am still holding back a little until I build a more solid fitness base. At some point, I am going to need to remove the mental thought of "I am easing back into this type of fitness" and just let it loose.
Running in my cheap version low top "chucks" was not bad.
Talked to J about workouts on thursday and friday over thanksgiving. He said to just rest and hit it really hard and intense next week.
Talked to J about workouts on thursday and friday over thanksgiving. He said to just rest and hit it really hard and intense next week.
Monday, November 22, 2010
2010-11-22 Monday Crossfit LS
Skill
Back Squat
5/185
5/185
5/185
5/185
I need to focus on keeping knees out. I also need to keep my chin down. I will need to consciously think about this because I was taught look to the ceiling. I could go up in weight but I wonder if my form needs work before going up.
WOD
For time:
50 wall ball / ab mat situps (throw ball on wall at top of situp, catch and return overhead to ground)
40 OHS w/bar
30 push ups
20 pull ups
Results
9:15 Rx.
OHS squats were not so pretty. I definitely need some work on these. Once I got in a groove I pumped out 15 at a time. But, trying to get in the groove, I made some pretty bad attempts at an OHS. My arms were really tired and I had a hard time holding up the bar. In conjunction with some poor form, that made for some ugly looking OHS (including one where the bar hit my head...yup, that bad).
I need to learn to kip. This will increase the efficiency of my pull ups and allow me to get quicker times. I managed to do a set of 8 pull ups and then I was hitting sets of 3 or 2 to finish out.
I did wear my new shoes, no problems here.
Back Squat
5/185
5/185
5/185
5/185
I need to focus on keeping knees out. I also need to keep my chin down. I will need to consciously think about this because I was taught look to the ceiling. I could go up in weight but I wonder if my form needs work before going up.
WOD
For time:
50 wall ball / ab mat situps (throw ball on wall at top of situp, catch and return overhead to ground)
40 OHS w/bar
30 push ups
20 pull ups
Results
9:15 Rx.
OHS squats were not so pretty. I definitely need some work on these. Once I got in a groove I pumped out 15 at a time. But, trying to get in the groove, I made some pretty bad attempts at an OHS. My arms were really tired and I had a hard time holding up the bar. In conjunction with some poor form, that made for some ugly looking OHS (including one where the bar hit my head...yup, that bad).
I need to learn to kip. This will increase the efficiency of my pull ups and allow me to get quicker times. I managed to do a set of 8 pull ups and then I was hitting sets of 3 or 2 to finish out.
I did wear my new shoes, no problems here.
Friday, November 19, 2010
2010-11-19 Friday Crossfit LS
skill
dead lift
5/135 lbs
5/185 lbs
5/185 lbs
5/185 lbs
I am not increasing weight very much on dead lift because I want to make sure I have decent form before going up in weight.
WOD
This was not the listed WOD, the weights were different (16,24,32,2-24s). We were supposed to do Russian style (shoulder height) but instead we did American style.
3 rounds for reps
1 min 24 kg kb swing
1 min 24 kg kb swing
1 min 36 kg kb swing
1 min 36 kg kb swing
1 min rest
Results
48-62-42
The first round I used 24,36,36, and then a higher kg for the last kb swing.
Recorded in garmin connect. Heart rate avg 176, max 191.
If the results are to get the most reps, it seems like the best bang for the buck is going to come at the lighter weight. I should really go hard during the 16 and 24 kg swings and then just hang on at the end. Results are somewhat skewed because of weird weight order. There were not enough kettle bells for everyone to do the workout in a timely manner. My lats are still extremely sore. This weekend of rest will be good for me.
dead lift
5/135 lbs
5/185 lbs
5/185 lbs
5/185 lbs
I am not increasing weight very much on dead lift because I want to make sure I have decent form before going up in weight.
WOD
This was not the listed WOD, the weights were different (16,24,32,2-24s). We were supposed to do Russian style (shoulder height) but instead we did American style.
3 rounds for reps
1 min 24 kg kb swing
1 min 24 kg kb swing
1 min 36 kg kb swing
1 min 36 kg kb swing
1 min rest
Results
48-62-42
The first round I used 24,36,36, and then a higher kg for the last kb swing.
Recorded in garmin connect. Heart rate avg 176, max 191.
If the results are to get the most reps, it seems like the best bang for the buck is going to come at the lighter weight. I should really go hard during the 16 and 24 kg swings and then just hang on at the end. Results are somewhat skewed because of weird weight order. There were not enough kettle bells for everyone to do the workout in a timely manner. My lats are still extremely sore. This weekend of rest will be good for me.
Thursday, November 18, 2010
2010-11-18 Thursday Crossfit LS
5:30am workout
Skill
muscle up skills
I completed 4 muscle ups today. I could do more. This is the first time I have attempted a muscle up. I am pleased with my first attempts. I had to muscle through the motion. I can be much for efficient. I need to focus on pulling up to my lower chest (kind of like a ring row) and then really throwing my head forward. This should allow for less muscling through the transition and give me the opportunity for more work capacity.
WOD
5 rounds for time
1 snatch @ 90%
5 double burpees
1 rope climb
Results
Rx 7:05 with 95 lb snatch.
Recorded in garmin connect.
Heart rate avg 187, max 196. This is good, I think. These workouts are intended to be intense
My snatches are horrible. I need lots of work on my form. Chandra said I am pulling to much, that I need to be snatching by dropping under the weight and overhead squatting it up. I think I need to work on getting comfortable with overhead squats with weight. Drilling drop to squat would be good.
Rope climbs...gotta love rope burn on inside of left thigh and outside of right ankle. Flashbacks to college wrestling (at least 2 rope climbs every practice day).
Talked with Chandra about frequency. Its ok to go 5 days a week but I really need to pay attention to my body. I need to be careful that I am not broken down so much that it interferes with learning skill/technique or compromises safety.
I was still extremely sore today, especially in my lats, tri, pec areas. Weekend rest will be good. I need to make sure I am sleeping enough and getting enough water.
Skill
muscle up skills
I completed 4 muscle ups today. I could do more. This is the first time I have attempted a muscle up. I am pleased with my first attempts. I had to muscle through the motion. I can be much for efficient. I need to focus on pulling up to my lower chest (kind of like a ring row) and then really throwing my head forward. This should allow for less muscling through the transition and give me the opportunity for more work capacity.
WOD
5 rounds for time
1 snatch @ 90%
5 double burpees
1 rope climb
Results
Rx 7:05 with 95 lb snatch.
Recorded in garmin connect.
Heart rate avg 187, max 196. This is good, I think. These workouts are intended to be intense
My snatches are horrible. I need lots of work on my form. Chandra said I am pulling to much, that I need to be snatching by dropping under the weight and overhead squatting it up. I think I need to work on getting comfortable with overhead squats with weight. Drilling drop to squat would be good.
Rope climbs...gotta love rope burn on inside of left thigh and outside of right ankle. Flashbacks to college wrestling (at least 2 rope climbs every practice day).
Talked with Chandra about frequency. Its ok to go 5 days a week but I really need to pay attention to my body. I need to be careful that I am not broken down so much that it interferes with learning skill/technique or compromises safety.
I was still extremely sore today, especially in my lats, tri, pec areas. Weekend rest will be good. I need to make sure I am sleeping enough and getting enough water.
Wednesday, November 17, 2010
2010-11-17 Wednesday Crossfit LS
5:30am workout
Skill
press. I need to make sure and keep wrist straight in line with arm. This is a strict press, no hip drop and drive (that is push press).
5/75
3/95
3/95
95 lbs felt about right at this point. I should try heavier weight, 105.
power clean technique.
WOD
21-15-9 for time
power clean (weight to floor)
ring dip
Results
75 lbs clean, box modified ring dip
7:49. Recorded in Garmin connect.
heart rate avg 184, max 194.
I woke up this morning extremely sore from yesterday's workout. My lats, muscles over my ribs, shoulders, triceps, outer and lower pecs are the most sore. Ring dips are much more difficult than fixed bar dips. My stabilizer muscles are pretty weak and need work. I was unable to do all 21 ring dips even modified with box. 75 lbs on cleans might have been a little light.
After workout, talked to J about post workout nutrition and frequency of workouts.
Protein and fruit within 15-20 minutes of working out is best. During his muscle up phase, he drank whole milk (chocolate) and said it worked well but probably is not the best for long term. I am leaning towards hard boiled eggs, milk, and a piece of fruit.
He suggested a rest day would be good during the week and that I should be careful to listen to my body. Mentally, I think it is important for me to be at class everyday at 5:30 for about the first month. This may not be the optimal solution physically but unless the coaches have a strong objection I think it best. I also want to be sure to get as much technique, skill, and range of motion training as possible early on.
UPDATE 8:52pm. Sore would be an understatement. Lats are nice and sore.
Skill
press. I need to make sure and keep wrist straight in line with arm. This is a strict press, no hip drop and drive (that is push press).
5/75
3/95
3/95
95 lbs felt about right at this point. I should try heavier weight, 105.
power clean technique.
WOD
21-15-9 for time
power clean (weight to floor)
ring dip
Results
75 lbs clean, box modified ring dip
7:49. Recorded in Garmin connect.
heart rate avg 184, max 194.
I woke up this morning extremely sore from yesterday's workout. My lats, muscles over my ribs, shoulders, triceps, outer and lower pecs are the most sore. Ring dips are much more difficult than fixed bar dips. My stabilizer muscles are pretty weak and need work. I was unable to do all 21 ring dips even modified with box. 75 lbs on cleans might have been a little light.
After workout, talked to J about post workout nutrition and frequency of workouts.
Protein and fruit within 15-20 minutes of working out is best. During his muscle up phase, he drank whole milk (chocolate) and said it worked well but probably is not the best for long term. I am leaning towards hard boiled eggs, milk, and a piece of fruit.
He suggested a rest day would be good during the week and that I should be careful to listen to my body. Mentally, I think it is important for me to be at class everyday at 5:30 for about the first month. This may not be the optimal solution physically but unless the coaches have a strong objection I think it best. I also want to be sure to get as much technique, skill, and range of motion training as possible early on.
UPDATE 8:52pm. Sore would be an understatement. Lats are nice and sore.
Tuesday, November 16, 2010
2010-11-16 Tuesday Crossfit LS
Skill
squats/pistols
Pistols are basically one legged squats. After a little warm up standing on the ground and balancing using a pole, I was able to transition to the box and actually perform a pistol. My right leg is stronger and at one point, I successfully completed two pistols in a row. My left leg is not as strong. I can get to the bottom position but can not explode upwards. I was able to complete a single rep left legged pistol twice.
WOD
AMRAP (as many rounds/reps as possible) in 20:00
5 pull ups
5 wall balls
5 burpees
5 hspu
Results
20 lb wall ball, box modified hspu
9 rounds + burpees
Recorded in garmin connect. Heart rates during this workout: average 180, max 196.
This work out was very good and taxing. I am disappointed I did not complete 10 full rounds. By far the pull ups took the largest amount of time. In the latter rounds, I was doing 3 pull ups, resting, and then 2 more. My endurance on the pull ups was bad. I opted not to use a band for assistance. I think that was the right choice.
I will be extremely disappointed if the next time (as long as it is not tomorrow) I do this work out I do not complete 11 + rounds. Unless I am doing a harder version of hspu.
squats/pistols
Pistols are basically one legged squats. After a little warm up standing on the ground and balancing using a pole, I was able to transition to the box and actually perform a pistol. My right leg is stronger and at one point, I successfully completed two pistols in a row. My left leg is not as strong. I can get to the bottom position but can not explode upwards. I was able to complete a single rep left legged pistol twice.
WOD
AMRAP (as many rounds/reps as possible) in 20:00
5 pull ups
5 wall balls
5 burpees
5 hspu
Results
20 lb wall ball, box modified hspu
9 rounds + burpees
Recorded in garmin connect. Heart rates during this workout: average 180, max 196.
This work out was very good and taxing. I am disappointed I did not complete 10 full rounds. By far the pull ups took the largest amount of time. In the latter rounds, I was doing 3 pull ups, resting, and then 2 more. My endurance on the pull ups was bad. I opted not to use a band for assistance. I think that was the right choice.
I will be extremely disappointed if the next time (as long as it is not tomorrow) I do this work out I do not complete 11 + rounds. Unless I am doing a harder version of hspu.
Monday, November 15, 2010
2010-11-15 Crossfit LS
Skill
Back squat
5 @ 155
5 @ 155
3 @ 195
3 @ 195
Easing into these workouts, concentrating on form at this point. Increase weight on next back squat session.
WOD
For time
500m row
400m run
Results
3:17
I started to get pretty tired for the last 125m of rowing. After getting off the rowing machine, my legs were drained, it took about 50m for my legs to get under me. Temp was about 48F. Throat was hurting (cold air and rapid breathing). Spit was thick.
I cooled down with 2 minutes of jump roping.
I had my body fat percent measured using calipers. 9.1% Not bad. last night I weighed 164.
Back squat
5 @ 155
5 @ 155
3 @ 195
3 @ 195
Easing into these workouts, concentrating on form at this point. Increase weight on next back squat session.
WOD
For time
500m row
400m run
Results
3:17
I started to get pretty tired for the last 125m of rowing. After getting off the rowing machine, my legs were drained, it took about 50m for my legs to get under me. Temp was about 48F. Throat was hurting (cold air and rapid breathing). Spit was thick.
I cooled down with 2 minutes of jump roping.
I had my body fat percent measured using calipers. 9.1% Not bad. last night I weighed 164.
Sunday, November 14, 2010
Friday, November 12, 2010
2010-11-12 Crossfit LS
Skill
Deadlift 5 sets of 3 @ 185 lbs
WOD
"Diane"
21-15-9
deadlift
hspu (hand stand push up)
Results
115 lbs deadlift
modified hspu using jump box
finished in 4:42
This work out was humbling. I was really struggling with the modified hspus and I was even going light on the deadlifts.
Deadlift 5 sets of 3 @ 185 lbs
WOD
"Diane"
21-15-9
deadlift
hspu (hand stand push up)
Results
115 lbs deadlift
modified hspu using jump box
finished in 4:42
This work out was humbling. I was really struggling with the modified hspus and I was even going light on the deadlifts.
Thursday, November 11, 2010
2010-11-11 CrossFit LS On Ramp
Instruction: review, pull ups, row machine
I have bruise on my left collar bone from cleans. Talked to Chandra about how to prevent or minimize this and if it is indicative of incorrect form. My elbows my not be out enough. The weight should be landing on my shoulder muscles (maybe I need to build them up).
WOD
wall-to-wall run
15-12-9 of
squat
ring row
push up
wall-to-wall run
This is WOD1. The first workout on the first on ramp day. Compare to 2010-11-05 CrossFit LS On Ramp WOD
I completed in 2:35. One week ago I completed this in 3:09. Improvement of 34 seconds.
Ring rows and push ups on rounds 2 and 3 are my weakest link. I felt good post workout. Much better than last time.
This was the last on ramp day. Tomorrow...5:30 am, "real" class.
I have bruise on my left collar bone from cleans. Talked to Chandra about how to prevent or minimize this and if it is indicative of incorrect form. My elbows my not be out enough. The weight should be landing on my shoulder muscles (maybe I need to build them up).
WOD
wall-to-wall run
15-12-9 of
squat
ring row
push up
wall-to-wall run
This is WOD1. The first workout on the first on ramp day. Compare to 2010-11-05 CrossFit LS On Ramp WOD
I completed in 2:35. One week ago I completed this in 3:09. Improvement of 34 seconds.
Ring rows and push ups on rounds 2 and 3 are my weakest link. I felt good post workout. Much better than last time.
This was the last on ramp day. Tomorrow...5:30 am, "real" class.
Wednesday, November 10, 2010
2010-11-10 CrossFit LS On Ramp
Instruction
snatch
kettle bell (American and Russian)
clean review
WOD
21 kettle bell swings (american)
15 cleans
9 kettle bell swings (american)
My results: 20 lb kettle bell, 95 lb clean, completed in 2:35
We had a "treat". Rest about 5 minutes and then complete WOD again. If we did not beat our first round time, we would be "rewarded" with burpees.
Completed round 2 in 1:43.
Ummm...Clearly I was holding back in round 1. I need to get that mentality out quickly and give the first round my go.
Post workout I felt winded and tired but good. My hamstrings and lower back are sore/tired. My lower stomach is also sore. This is from yesterday or monday's workout. This is good...these power lifts are working the core.
snatch
kettle bell (American and Russian)
clean review
WOD
21 kettle bell swings (american)
15 cleans
9 kettle bell swings (american)
My results: 20 lb kettle bell, 95 lb clean, completed in 2:35
We had a "treat". Rest about 5 minutes and then complete WOD again. If we did not beat our first round time, we would be "rewarded" with burpees.
Completed round 2 in 1:43.
Ummm...Clearly I was holding back in round 1. I need to get that mentality out quickly and give the first round my go.
Post workout I felt winded and tired but good. My hamstrings and lower back are sore/tired. My lower stomach is also sore. This is from yesterday or monday's workout. This is good...these power lifts are working the core.
Tuesday, November 9, 2010
2010-11-09 CrossFit LS On Ramp WOD
instructional: dead lift, clean,
WOD
3 rounds for time
10 dead lift
20 squats
10 push ups
95 lbs on dead lift, finished in 2:55
I felt pretty good. The squats got hard really quickly. I could go up 10 pounds on dead lift or complete with more intensity.
WOD
3 rounds for time
10 dead lift
20 squats
10 push ups
95 lbs on dead lift, finished in 2:55
I felt pretty good. The squats got hard really quickly. I could go up 10 pounds on dead lift or complete with more intensity.
Monday, November 8, 2010
2010-11-08 CrossFit LS On Ramp WOD
Technique training push, push press, push jerk.
WOD
21-15-9
push press
box jump
rep, weight (lbs), height (inches)
21, 65, 24
15, 65, 20
9, 65, 20
time 4:11
Felt pretty good. Did not feel like I was going to puke. Moved to shorter box to keep intensity up. Taller box would have required more rest between jumps. Weight for push press was about right. Chandra was efficient and proficient at teaching today's technique.
In the evening I noticed my upper chest was a little sore because of the bar dropping after the push press. Normal or incorrect form.
WOD
21-15-9
push press
box jump
rep, weight (lbs), height (inches)
21, 65, 24
15, 65, 20
9, 65, 20
time 4:11
Felt pretty good. Did not feel like I was going to puke. Moved to shorter box to keep intensity up. Taller box would have required more rest between jumps. Weight for push press was about right. Chandra was efficient and proficient at teaching today's technique.
In the evening I noticed my upper chest was a little sore because of the bar dropping after the push press. Normal or incorrect form.
Friday, November 5, 2010
2010-11-05 CrossFit LS On Ramp WOD
Intro Stuff 6:30-7:30
7:30 AM
wall to wall run
15 12 9
squats
ring rows
push ups
wall to wall run
Completed in 3:09.
Thick spit, throat hurt (cold air), felt like I could puke. Started feeling better 15 minutes later.
7:30 AM
wall to wall run
15 12 9
squats
ring rows
push ups
wall to wall run
Completed in 3:09.
Thick spit, throat hurt (cold air), felt like I could puke. Started feeling better 15 minutes later.
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