This week starts the first week of my personal programming with Mike. I'm really excited to start this and hopefully improve on some of my weaknesses!
Warm up:
row 5 min @ Z1
hip mobility 5-10 minutes
WOD:
A1. Front Squat @13x1; 5x5; rest 10 sec (start at 95lb)
A2. False grip ring pullups; 5x5; rest 3 min
B. Step ups on 14" box; 3x8/leg; rest 1 min b/w legs (raise box height if possible)
C. HSPU; 3x max reps; rest 2 min (do max strict into kipping)
Row 10 min @Z1 focus on keeping heels planted on foot pedals, tall chest and smooth strokes
Notes:
A1. 95,95,105,115,115
These started off feeling awful. Having to come up after the 3 sec hold was difficult. On set 3 I really tried to push my knees out as soon as I started squatting. That seemed to help a lot.
A2. I did each of these as 3 unbroken, then 1 and 1. These felt ok. I was having trouble getting my chest all the way to the rings.
B. 16", 20", 20"
These felt good. Around rep 6 I would get tired, but not too terrible. I think these will really help not only with pistols, but with my squats, too.
C. 2 strict +6 kipping, 2+10, 2+6
My hspu have disappeared lately. I really need to work on getting these back to at least where they were.
Monday, January 9, 2012
Friday, January 6, 2012
January 6, 2012
"Elizabeth"
21-15-9
Power Clean - 95#
Ring dips
Time: 8:10
This was about 40 seconds slower than the last time I did it, but I was crazy sore this time. The cleans weren't too bad. Mike told me to go all out on the first 21. I ended up doing them 11 and 10. Ring dips felt awful. I was doing 1, maybe 2 at a time. The set of 15 cleans weren't too bad. I did them in sets of 3s. Ring dips were the same. Got a few more 2s in there. Set of 9 cleans went 4-3-2. Last set of ring dips felt awful. Very slow moving and hard to lock out at the top. Despite the slow ring dips I felt like it was a decent time. Hopefully a rest day tomorrow will help with all of this soreness.
21-15-9
Power Clean - 95#
Ring dips
Time: 8:10
This was about 40 seconds slower than the last time I did it, but I was crazy sore this time. The cleans weren't too bad. Mike told me to go all out on the first 21. I ended up doing them 11 and 10. Ring dips felt awful. I was doing 1, maybe 2 at a time. The set of 15 cleans weren't too bad. I did them in sets of 3s. Ring dips were the same. Got a few more 2s in there. Set of 9 cleans went 4-3-2. Last set of ring dips felt awful. Very slow moving and hard to lock out at the top. Despite the slow ring dips I felt like it was a decent time. Hopefully a rest day tomorrow will help with all of this soreness.
Thursday, January 5, 2012
January 5, 2012
"Annie"
50-40-30-20-10
DU
situps
Time: 6:54*
*PR by about 50sec. The double unders didn't go very well. Tripped up on every round. Abs were sore, but got all the situps unbroken. Can't be unhappy with a PR.
50-40-30-20-10
DU
situps
Time: 6:54*
*PR by about 50sec. The double unders didn't go very well. Tripped up on every round. Abs were sore, but got all the situps unbroken. Can't be unhappy with a PR.
January 4, 2012
"Nancy"
5 rounds
400m run
15 OHS, 65#
Time: 18:48
This was not a good time for me. I suffered a cramp in my side during the 3rd run. I had to stop/walk most of the 3rd and 4th run. The OHS felt great despite being as sore as I was. I did all 5 rounds of OHS unbroken. I think the hip stretches Mike has me doing are really helping.
5 rounds
400m run
15 OHS, 65#
Time: 18:48
This was not a good time for me. I suffered a cramp in my side during the 3rd run. I had to stop/walk most of the 3rd and 4th run. The OHS felt great despite being as sore as I was. I did all 5 rounds of OHS unbroken. I think the hip stretches Mike has me doing are really helping.
January 3, 2012
"Randy"
75 Power Snatches, 55#Time 6:06
I was very sore and tired from Monday's workout, but I felt ok with my performance. I'm pretty sure I broke it up into 15, 10, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5. Breathing was hard due to the cold and the dust from the construction. I feel like this was a decent time for my first attempt at this WOD, but I think next time will go better.
Tuesday, January 3, 2012
January 2, 2012
"Angie"
100 pullups
100 pushups
100 situps
100 air squats
Time: 21:44 (PR by almost a minute)
This WOD started off terribly. The last time I did "Angie" (which was exactly 1 year ago) I finished my pullups in under 8 minutes. This time my forearms cramped up and I was doing 1 pullup at a time for about the last 40. I just couldn't hold my grip. It took me about 9:30 to finish the pullups. At this point I figured I wouldn't come close to my time from last year. As I approached the pushups my forearms were cramping so bad that I couldn't get my hands into the pushup position. I somehow got my hands on the floor and powered through the pushups. The situps weren't too bad. Starting off the air squats weren't too bad, but then my hips did what they do best...started hurting like crazy. Once you get to the squats you just have to keep telling yourself, "I'm almost done, I'm almost done..." I had made a point not to look at the clock after I got done with the pullups. As I fell on the floor after my last squat and looked up at the clock, I couldn't believe it...21:44 beating my last time of 22:37. I'm hoping to do this one again in about 6 months and maybe I won't be full of Christmas/NY carbs.
100 pullups
100 pushups
100 situps
100 air squats
Time: 21:44 (PR by almost a minute)
This WOD started off terribly. The last time I did "Angie" (which was exactly 1 year ago) I finished my pullups in under 8 minutes. This time my forearms cramped up and I was doing 1 pullup at a time for about the last 40. I just couldn't hold my grip. It took me about 9:30 to finish the pullups. At this point I figured I wouldn't come close to my time from last year. As I approached the pushups my forearms were cramping so bad that I couldn't get my hands into the pushup position. I somehow got my hands on the floor and powered through the pushups. The situps weren't too bad. Starting off the air squats weren't too bad, but then my hips did what they do best...started hurting like crazy. Once you get to the squats you just have to keep telling yourself, "I'm almost done, I'm almost done..." I had made a point not to look at the clock after I got done with the pullups. As I fell on the floor after my last squat and looked up at the clock, I couldn't believe it...21:44 beating my last time of 22:37. I'm hoping to do this one again in about 6 months and maybe I won't be full of Christmas/NY carbs.
Starting 2012 off with a Bang!
Well, I got out of the habit of posting my Crossfit workouts or even writing them down in my book. This isn't really a New Years resolution, but I'm going to try and do better this year with keeping up with my performance. I know I get frustrated with myself so easily, but when I look back to where I started I can't believe the progress that I've made. I look forward to 2012 holding many accomplishments, competitions and PR's. 3...2...1...GO!
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