Thursday, June 5;
Usually, the 6:45 is a good mix of guys and girls. Often, there are more girls than guys, which is cool because all of the ladies in that class are tough as nails. Today was a very different story. I was in the midst of doing my shoulder exercises, when I realized it was going to be just me and the guys today. I have to say I don't mind it. The CFOT guys are nutso, which forces me to be a little nutso as well (not that I need much encouragement).
Right before we started the WOD, Chriss donned the 45lb weight vest!!!! Then everyone jumped on the weight vest bandwagon. If I counted correctly the total was 5 weight vests in this workout. I took the 10 pounder. Peer pressure is a wonderful thing.
I loved today's combination of movements.. first we started with some barbell work. Hang power squat cleans. Does this sound familiar? If your an avid blog reader, you'd know I did a ton of these on Sunday. My forearms were just beginning to feel normal too. Damn! After that we did some bodyweight movements. That's always a good excuse to go crazy, because you don't have heavy weights to slow you down.
Workout:
Hang Power Squat Cleans
9 reps.. workup as heavy as you can, without sacrificing form
35lb x9
55lb x9
65lb x9
65lb x9
75lb x7
85lb x4 (bailed on 4th rep and didn't want to push it)
I felt my form failing at 85lb.. the clean is fine at that weight, but recovering from the landing position is the tough part. I'm still fighting my butt positioning. At this weight I have a tendency to push back before coming up.
WOD
AMRAP in 20 minutes
10lb weight vest
15 pushups (done from knees)
15 jumping pullups
30 squats
Total: 8.66
Thursday, June 12, 2008
Wednesday, June 11, 2008
Two Post Injury PRs
Wednesday, June 11;
What a day! A really freaking early morning after a really freaking late night. I have learned that two cups of Starbucks regular coffee is enough to keep me up for hours.. literally hours. I was so amped up last night when I went to bed at 11pm that I tossed and turned at least until midnight.
I've also learned that two cups of Starbucks coffee is enough to wake me up really early in the morning. I was still amped up (and had to go to the bathroom like a small child on a road trip) when I woke up at 5am. Ouch.. still also a little sore, but I figured there's no way Jerry is going to make us do pullups again after doing them on Tuesday. Right? Right?? I'm wrong so often!
We started off the morning with strict overhead presses. I haven't done heavy overhead presses for a long time. I'm not as strong as I used to be, but I have been working really hard on my form. Tight core, tight butt, tight quads.. and then push. I started light with just 15lbs and moved up to 35lb, 45lb, 55lb and then 65lb!! I actually hit a post injury PR there. I only did one, but that's because when I pressed up the barbell, I felt this really creepy liquid gush into my injured shoulder. I've felt this sensation once before when I was first started doing pushup agains. It's really gross. It doesn't hurt exactly, but it's a strange feeling.
I was excited to hit a post injury PR though.
Workout:
Strict press:
15lb x5, 35lb x5, 45lb x3, 55lb x1, 65lb x1
3 rounds of..
200 meter run
Dumbell Push presses (I did this with 15lb on left, 25 on right) 30, 24, 18
Pullups 21, 15, 9
Total: 18:20
What a day! A really freaking early morning after a really freaking late night. I have learned that two cups of Starbucks regular coffee is enough to keep me up for hours.. literally hours. I was so amped up last night when I went to bed at 11pm that I tossed and turned at least until midnight.
I've also learned that two cups of Starbucks coffee is enough to wake me up really early in the morning. I was still amped up (and had to go to the bathroom like a small child on a road trip) when I woke up at 5am. Ouch.. still also a little sore, but I figured there's no way Jerry is going to make us do pullups again after doing them on Tuesday. Right? Right?? I'm wrong so often!
We started off the morning with strict overhead presses. I haven't done heavy overhead presses for a long time. I'm not as strong as I used to be, but I have been working really hard on my form. Tight core, tight butt, tight quads.. and then push. I started light with just 15lbs and moved up to 35lb, 45lb, 55lb and then 65lb!! I actually hit a post injury PR there. I only did one, but that's because when I pressed up the barbell, I felt this really creepy liquid gush into my injured shoulder. I've felt this sensation once before when I was first started doing pushup agains. It's really gross. It doesn't hurt exactly, but it's a strange feeling.
I was excited to hit a post injury PR though.
Workout:
Strict press:
15lb x5, 35lb x5, 45lb x3, 55lb x1, 65lb x1
3 rounds of..
200 meter run
Dumbell Push presses (I did this with 15lb on left, 25 on right) 30, 24, 18
Pullups 21, 15, 9
Total: 18:20
Take a look at this most ridiculous kipping pullup ever!!!
Take a look at this one.
My main concern is that I don't think the first picture is a very efficient use of force. If you look at it, it almost looks like I'm doing a benchpress or maybe a benchpush.. does that exist? No, I just made it up. That's enough of pullup technique talk. It's still a work in progress.. Oh I should also mention my second post injury PR of the day. I can't believe I almost forgot. 9 pullups in a row. Such small progress, but I also have what appear to be calluses on my left hand. I can't wait until they tear from too many pullups. Sick, isn't it?
Tuesday, June 10, 2008
I May be Going Crazy
Tuesday, June 10;
I hate to admit it but my new schedule may be having an affect on me. I woke up for class this morning and forced myself out of bed. I was exhausted. I stayed up late last night to read a book for class. I started going through my early morning routine.. brush the teeth, put the hair in a ponytail.. but before I could put the contacts in I decided to just go back to bed. I hadn't packed for work the night before, and the thought of putting my clothes in my luggage at that moment was just unmanageable (the silly things we think when we're half asleep!).
I slept for another hour and then got up feeling a little more rested. I went downstairs for coffee and hopped in the shower. Did the makeup and hair as usual. No issues there. Got dressed.. packed up my stuff for work and left. Everything seemed to be going well. In fact everything was great.
It wasn't until lunchtime that I noticed something was wrong. I had just run downstairs to drop off some dry cleaning. I was in the elevator at work heading back up to the office when I looked down at me feet. Something wasn't quite right.. I stared a little longer and it hit me. I had put on two different shoes!! Who does that??!!
Usually, when I do something stupid like this I have an excuse.. like I got dressed at work and forgot to pack something, or I packed the wrong thing.. but no, no excuse this time. I picked the shoes straight from the closet, got dressed in a well light room, and did the one over in the mirror. At least they are the same color and their's no noticeable difference in the feel of the shoe. Let's just hope I get some sleep soon.
Plus.. my freaking body is in so much pain right now. My lats are on fire after my trip up to the top of the pullup bar, and my abs are burning from weighted situps, and my forearms are still weak from Sunday's hang squat power clean.. ouch, ouch, ouch!
Monday, June 9, 2008
Getting on the Bar
Monday, June 9;
No, no.. not that kind of bar. Trust me, I'm not that wild any longer. It was a big day for me in the blue room. Meaning I did two things I haven't done since February. I did Pullups (thus the getting on the bar reference) and I did full out burpees!!
I never ever, ever thought I'd be so excited to do pullups in my life. In elementary school when we were doing the Presidential Fitness test I was a super star at everything, except the pullups. When Jerry said this morning our workout was a simple couplet with these movements I thought to myself. I can totally do this.
Jerry suggested cutting back on the reps, which I thought would be wise. The prescribed workout had us going from 1 of each, to 2, to 3.. up to 15. I knew there was no way in hell this little shoulder was going to do that many pullups. Instead I decided to do an ascending, descending, ascending ladder. I'll explain below. Regardless, I did the pullups and it didn't hurt that much. I have to admit the shoulder did feel a little loose during the workout, which is what I'm trying to avoid. The reason I didn't stop was because I didn't feel the ripping pain. I figured no terrible pain.. means pullup away!
I've also adjusted my pullup form. My physical therapist had suggested that my pullups may have been a factor in the shoulder injury. Instead of getting that big, old load for the pullup with my head forward and my shoulders way back, I really use my hips and try to think of pulling my shoulder blades together. The movement is much more efficient, but it'll take some getting used to. I think I'll be ready for a max effort in a few weeks. {wink, wink}
Workout:
"Cleaning the Gutters" (because I had to go up and down the ladder a ton of times to clean the gutters when I was little)
1, 2, 3, 4, 5, 4, 3, 2, 1, 2, 3, 4, 5, 4, 3, 2, 1, 2, 3, 4, 5
Pullups
Burpees
Total time: 19:??
No, no.. not that kind of bar. Trust me, I'm not that wild any longer. It was a big day for me in the blue room. Meaning I did two things I haven't done since February. I did Pullups (thus the getting on the bar reference) and I did full out burpees!!
I never ever, ever thought I'd be so excited to do pullups in my life. In elementary school when we were doing the Presidential Fitness test I was a super star at everything, except the pullups. When Jerry said this morning our workout was a simple couplet with these movements I thought to myself. I can totally do this.
Jerry suggested cutting back on the reps, which I thought would be wise. The prescribed workout had us going from 1 of each, to 2, to 3.. up to 15. I knew there was no way in hell this little shoulder was going to do that many pullups. Instead I decided to do an ascending, descending, ascending ladder. I'll explain below. Regardless, I did the pullups and it didn't hurt that much. I have to admit the shoulder did feel a little loose during the workout, which is what I'm trying to avoid. The reason I didn't stop was because I didn't feel the ripping pain. I figured no terrible pain.. means pullup away!
I've also adjusted my pullup form. My physical therapist had suggested that my pullups may have been a factor in the shoulder injury. Instead of getting that big, old load for the pullup with my head forward and my shoulders way back, I really use my hips and try to think of pulling my shoulder blades together. The movement is much more efficient, but it'll take some getting used to. I think I'll be ready for a max effort in a few weeks. {wink, wink}
Workout:
"Cleaning the Gutters" (because I had to go up and down the ladder a ton of times to clean the gutters when I was little)
1, 2, 3, 4, 5, 4, 3, 2, 1, 2, 3, 4, 5, 4, 3, 2, 1, 2, 3, 4, 5
Pullups
Burpees
Total time: 19:??
Sunday, June 8, 2008
Cleaning Up
Sunday, June 7;
Besides being a superstar grad student, I loved today's workout. The prescribed workout was "Extreme Bullfit" which involved snatches and thrusters. Both movements I haven't done in workouts due to shoulder issues. Instead, I subbed in hang squat cleans and right arm dumbbell snatches. I love these kinds of workouts, because the faster you go the worse it feels. Get it over really quickly and you are destroyed. That was my goal. Get it done! That's what I did.
I cleaned up everywhere today!! I'm pumped because I just finished my first grad school paper. Actually, I just finished the first rough draft. It's written, but I just need to tweak it so it's perfect. Yes, if you haven't noticed, I am a perfectionist. I had set this weekend aside to write the paper. My goal was to finish it and I did! The best thing is that it's not due until next Monday. That means not only am I not being a procrastinator like I was as an undergrad and as a student throughout my life, but I am being an overachiever. Nice. If anyone's interested the paper is on cameras in the House chamber. Sound like a snoozer? I think it's so interesting. Does that make me lame?
Besides being a superstar grad student, I loved today's workout. The prescribed workout was "Extreme Bullfit" which involved snatches and thrusters. Both movements I haven't done in workouts due to shoulder issues. Instead, I subbed in hang squat cleans and right arm dumbbell snatches. I love these kinds of workouts, because the faster you go the worse it feels. Get it over really quickly and you are destroyed. That was my goal. Get it done! That's what I did.Workout:
Hang Squat cleans - 45lb Barbell
Right arm Dumbbell Snatches - 30lb
12, 11, 10, 9, 8, 7, 6, 5, 4, 3
Total: 12:39
Friday, June 6, 2008
Nasty Couplets
Friday, June 6;
There were no real ground-breaking revelations with today's workout.
I still suck at doing high reps of heavy front squats. As Danny so kindly pointed out.. I push out with my butt from the bottom. I must get stronger before going heavier.
On a positive note, I went down to a smaller band for my ring dips. I started on the green band, then to the blue band, then to pink band for the third set. This whole colored band thing is so weird to me. It may be time to start working on pullups again. It's going to hurt.. a lot.
Workout:
Front squats
Ring Dips
21, 15, 9
Total: Don't remember time
KB Swings (45lb)
Jumping Lunges
21, 18, 15, 12, 9, 6, 3
Total: 4:33
8 rounds Hollow rocks holding 10lb ball
15 seconds on
15 seconds off
Ouch!
There were no real ground-breaking revelations with today's workout.
I still suck at doing high reps of heavy front squats. As Danny so kindly pointed out.. I push out with my butt from the bottom. I must get stronger before going heavier.
On a positive note, I went down to a smaller band for my ring dips. I started on the green band, then to the blue band, then to pink band for the third set. This whole colored band thing is so weird to me. It may be time to start working on pullups again. It's going to hurt.. a lot.
Workout:
Front squats
Ring Dips
21, 15, 9
Total: Don't remember time
KB Swings (45lb)
Jumping Lunges
21, 18, 15, 12, 9, 6, 3
Total: 4:33
8 rounds Hollow rocks holding 10lb ball
15 seconds on
15 seconds off
Ouch!
Tuesday, June 3, 2008
Back into the Swing of Things
Tuesday, June 3;
I hate going out of town. I have some decent powers of self control, but once I'm away from home base meaning home, work & Crossfit, all of my self control goes out of the window. I eat like crap. I don't workout. I sleep too much. I feel so sluggish.
I got back early yesterday and went on a run, went to the grocery store and got a Zone approved meal into my body. My "self" is revolting. I think I'm in shock. I feel dizzy, shaky and tired. All I want is to eat veggies and fruits and go to the bathroom. Is that too much information? Gross.
I hate going out of town. I have some decent powers of self control, but once I'm away from home base meaning home, work & Crossfit, all of my self control goes out of the window. I eat like crap. I don't workout. I sleep too much. I feel so sluggish.
I got back early yesterday and went on a run, went to the grocery store and got a Zone approved meal into my body. My "self" is revolting. I think I'm in shock. I feel dizzy, shaky and tired. All I want is to eat veggies and fruits and go to the bathroom. Is that too much information? Gross.
Needless to say, I'm excited to get back into the swing of things and to get back into my tight pants. Suck it up and suck it in! I guess?
Workout Monday:
4 mile run (didn't time)
I am the proud owner of a sweat angel!
Workout Tuesday:
800 meter run
50 KB swings (35lb)
50 box jumps (3 mats)
50 walking lunges (15lb dumbells)
800 meter run
40 KB swings
40 box jumps
40 walking lunges
800 meter run
30 KB swings
40 box jumps
40 walking lunges
Total time: 30:57
