Tuesday, October 13;
WOD:
Strict Press
1,1,1,1,1
75lb
lesson learned... I know I can do 75lbs, so the jump from 70lb should be to 77lb. Don't wear yourself out on things you know you can do.
WOD II:
"Annie"
I didn't time this thing... but it gave me a chance to work on double unders.
50, 40, 30, 20, 10
Double unders
Situps
Wednesday, October 14, 2009
Meeting Pukey
Monday, September 12;
Workouts like these make me super nervous! I get the butterflies in my stomach and I get all restless right before the clock starts. Then it's go time. I guess it'll qualify as a triplet and a run. As prescribed with muscleups it'd just be a nice little couplet. I couldn't do it the "easy" way, so I'm forced into pullups and dips.
Some noteworthy progress.. I did the first round of dips without the band. It was one at a time, but I was so pumped to be moving my full body weight on the rings.
WOD:
4 rounds:
9 muscleups (subbed 9 ring dips & 9 C2B pullups)
9 Squat clean - 85lb
400 meter run
I was ahead the whole workout. I attribute this to the fact that I was subbing out muscleups for dips and pullups. It's a much easier sub. The squat cleans rocked me. I was trying to push through two at a time, but by the end it was rough.
It was also rough when I realized how close I was to losing my first place finish (this is a relative statement, because I wasn't doing as RX). I was ahead as I went out for the last run. In my head I kept telling myself to push the run. It's not a rest. I was running hard. I was almost at the turn, when I heard a little voice behind me saying, "you better push." What the F%$#? It was Emily, the mother of 5 including twins. She's a fierce competitor. I had no other choice other than to push. It turned into an all out sprint. We were running down the hill. She said, "Don't let me pass you." At that point all you can ask yourself is who wants it more. She was breathing down my neck, literally. I pushed harder, while wondering.. holy crap.. she has the breath to talk. She's not even gassed.
A few more steps and a glance at the clock. Time! I finished before her, but only by a second. Then both of us promptly leaned over and threw up! Thanks for the push Em!
Total: 21:28 (I think...???)
Workouts like these make me super nervous! I get the butterflies in my stomach and I get all restless right before the clock starts. Then it's go time. I guess it'll qualify as a triplet and a run. As prescribed with muscleups it'd just be a nice little couplet. I couldn't do it the "easy" way, so I'm forced into pullups and dips.
Some noteworthy progress.. I did the first round of dips without the band. It was one at a time, but I was so pumped to be moving my full body weight on the rings.
WOD:
4 rounds:
9 muscleups (subbed 9 ring dips & 9 C2B pullups)
9 Squat clean - 85lb
400 meter run
I was ahead the whole workout. I attribute this to the fact that I was subbing out muscleups for dips and pullups. It's a much easier sub. The squat cleans rocked me. I was trying to push through two at a time, but by the end it was rough.
It was also rough when I realized how close I was to losing my first place finish (this is a relative statement, because I wasn't doing as RX). I was ahead as I went out for the last run. In my head I kept telling myself to push the run. It's not a rest. I was running hard. I was almost at the turn, when I heard a little voice behind me saying, "you better push." What the F%$#? It was Emily, the mother of 5 including twins. She's a fierce competitor. I had no other choice other than to push. It turned into an all out sprint. We were running down the hill. She said, "Don't let me pass you." At that point all you can ask yourself is who wants it more. She was breathing down my neck, literally. I pushed harder, while wondering.. holy crap.. she has the breath to talk. She's not even gassed.
A few more steps and a glance at the clock. Time! I finished before her, but only by a second. Then both of us promptly leaned over and threw up! Thanks for the push Em!
Total: 21:28 (I think...???)
Friday, October 9, 2009
What's Holding Me Back?
Friday, October 9;
We're nine days away from the Hopper Challenge. That means the training at CFOT is turning into high gear. Jerry's giving our small, but fierce Hopper challenge crew a big push. In turn we should be pushing as well. If that's the case, then what is holding me back. We had a nasty little workout this morning. Short enough that it is possible to push hard, but technically difficult enough to test your abilities. Instead of flying through the workout, I went slow and steady. Probably too slow. I could probably have shaved 5 minutes off of my time. I never used to workout like this, so it makes me wonder what has changed?? I've pinpointed three different aspects.
Fear:
I think the major culprit here is fear. I am afraid to push too hard, because I don't want to hurt myself again.
Change of mindset:
I used to want to win at all costs. I'd push so hard just because I didn't want anyone else to finish before me. That was a great mindset to have, but with that mindset I also tore my shoulder apart. Is that better? I wish I could get parts of that mindset back, but I can't convince myself it's worth the injury.
Strength:
I've just lost strength that I haven't gotten back. I'm stronger than ever in certain areas, but I still have some significant weaknesses to work around. My lack of strength slows me down as well.
Any suggestions on working around these issues, or capitalizing on these in order to improve performance?
WOD:
7 Rounds
3 Deadlifts: 185lb
6 Lou Burpees (two pushups per burpee)
9 C 2 B pullups (we learned I have to do these underhanded)
Total: 21:??
We're nine days away from the Hopper Challenge. That means the training at CFOT is turning into high gear. Jerry's giving our small, but fierce Hopper challenge crew a big push. In turn we should be pushing as well. If that's the case, then what is holding me back. We had a nasty little workout this morning. Short enough that it is possible to push hard, but technically difficult enough to test your abilities. Instead of flying through the workout, I went slow and steady. Probably too slow. I could probably have shaved 5 minutes off of my time. I never used to workout like this, so it makes me wonder what has changed?? I've pinpointed three different aspects.
Fear:
I think the major culprit here is fear. I am afraid to push too hard, because I don't want to hurt myself again.
Change of mindset:
I used to want to win at all costs. I'd push so hard just because I didn't want anyone else to finish before me. That was a great mindset to have, but with that mindset I also tore my shoulder apart. Is that better? I wish I could get parts of that mindset back, but I can't convince myself it's worth the injury.
Strength:
I've just lost strength that I haven't gotten back. I'm stronger than ever in certain areas, but I still have some significant weaknesses to work around. My lack of strength slows me down as well.
Any suggestions on working around these issues, or capitalizing on these in order to improve performance?
WOD:
7 Rounds
3 Deadlifts: 185lb
6 Lou Burpees (two pushups per burpee)
9 C 2 B pullups (we learned I have to do these underhanded)
Total: 21:??
Thursday, October 8, 2009
Subbing out Jerks
Wednesday, October 7;
So, yesterday we did cleans, and today was Jerks. Take a look at Saturday's workout. Clean and Jerks, which left me with a nasty barbell kiss on my chest. I thought I could do the jerks without a problem. If I hold the bar above the scratched area, I can jerk without a problem. Unfortunately, when I got to 105lbs (the same weight I jerked 55 times on Saturday) the bar was just not moving. As soon as I dipped, so did the bar.. right into my chest. I like to call this failure to launch.
I'd move the bar behind my back, but even the thought of doing this makes my shoulder scream in pain. The best second option was working the strict press. I got up to 75lbs, but my upper body is just shot from Saturday. I fought hard to get the 75lb up and failed at 80lb.
So, yesterday we did cleans, and today was Jerks. Take a look at Saturday's workout. Clean and Jerks, which left me with a nasty barbell kiss on my chest. I thought I could do the jerks without a problem. If I hold the bar above the scratched area, I can jerk without a problem. Unfortunately, when I got to 105lbs (the same weight I jerked 55 times on Saturday) the bar was just not moving. As soon as I dipped, so did the bar.. right into my chest. I like to call this failure to launch.
I'd move the bar behind my back, but even the thought of doing this makes my shoulder scream in pain. The best second option was working the strict press. I got up to 75lbs, but my upper body is just shot from Saturday. I fought hard to get the 75lb up and failed at 80lb.
Subbing out Cleans
Tuesday, October 6;
Heavy cleans in today's workout. After Saturday's killer bruiser (literally), I wasn't even going to attempt this sillyness. No cleans for me today. I subbed out cleans for heavy deadlifts. This worked well, eventhough it slowed me down. I need to work my heavy deadlifts anyway. My form took a hit after a while, because the weight is still really tough for me to move. Got a good sweat in and a nice push to finish.
WOD:
3 Deadlifts, 180lbs
5 L-sit Pullups
7 ring dips (floss)
31:??
Heavy cleans in today's workout. After Saturday's killer bruiser (literally), I wasn't even going to attempt this sillyness. No cleans for me today. I subbed out cleans for heavy deadlifts. This worked well, eventhough it slowed me down. I need to work my heavy deadlifts anyway. My form took a hit after a while, because the weight is still really tough for me to move. Got a good sweat in and a nice push to finish.
WOD:
3 Deadlifts, 180lbs
5 L-sit Pullups
7 ring dips (floss)
31:??
Backsquat.. still Off Kilter
Monday, October 5;
I still can't really do backsquats. It's a little frustrating to see this move come up in the hopper. I can squat with weight on my back. Actually, this is a move that I should be very strong with. In the old days I used to squat with 160lbs or so. Since surgery I have trouble getting the bar positioned properly on my back. It's not a huge problem at 80lbs or 100lbs. Once I get past 115lbs or so, I have some problems. The bar sits at an angle on my back. On the right side I can get it below my shoulder, but on the left the bar sits right on the back of my shoulder bone. I can stand the pain for one rep, but 2 or 3 reps is really tough. Besides getting past that pain, I just can't get drive out of the bottom with the bar positioned the way it is.
I'm not quite sure how to fix this flexibility problem. I've been using PVC pipes to stretch my shoulder in that rotation, but there's just not enough resistance with that. Any suggestions? I'm happy to hear them.
WOD:
3, 3, 3, 3, 3
125lbs
I still can't really do backsquats. It's a little frustrating to see this move come up in the hopper. I can squat with weight on my back. Actually, this is a move that I should be very strong with. In the old days I used to squat with 160lbs or so. Since surgery I have trouble getting the bar positioned properly on my back. It's not a huge problem at 80lbs or 100lbs. Once I get past 115lbs or so, I have some problems. The bar sits at an angle on my back. On the right side I can get it below my shoulder, but on the left the bar sits right on the back of my shoulder bone. I can stand the pain for one rep, but 2 or 3 reps is really tough. Besides getting past that pain, I just can't get drive out of the bottom with the bar positioned the way it is.
I'm not quite sure how to fix this flexibility problem. I've been using PVC pipes to stretch my shoulder in that rotation, but there's just not enough resistance with that. Any suggestions? I'm happy to hear them.
WOD:
3, 3, 3, 3, 3
125lbs
Sunday, October 4, 2009
Week in Review
I didn't post at all last week. There were a few lifts of note, but I missed two days including First Friday. I'll post some quick stats and two pictures of the week's highlights.
Saturday, October 3;
We were given the option of an interval workout or a lifting WOD. Since I missed First Friday, I went with the lifting. That in itself was not stupid, but lifting 80% of my bodyweight WAS stupid.
Here's what the WOD looked like:
For time:
Clean & Jerk Latter 10, 9, 8... 1
Chest to bar Pullup Latter 10, 9, 8... 1
Total: 43:49
I did rounds 10-4 with 104lbs. My max clean is about 122lb and my max jerk is around 115lb. It may have been smarter to have done the complete workout at 75% BW or maybe 70%. With the Hopper Challenge in my sights I wanted to push myself. By round 3 I was so smoked that I failed 3 attempts and dropped 20lbs to finish the workout. Rounds 3-1 were done at 84lbs. This workout was seriously humbling and left me with the nastiest bar hickey (it didn't help that I was wearing my necklace for the first half of the WOD.
Friday, October 2;
Rest Day (this was an unplanned rest day... two margaritas put me on my butt)
Thursday, October 1;
WOD
Strict Press
5, 5, 5, 5, 5
maxed at 70lbs.. may have been able to go heavier, but I was still sore from FGB.. and wasn't fighting for it this morning.
Wednesday, September 30;
Rest Day (planned)
Tuesday, September 29;
WOD
Deadlift
3, 3, 3, 3, 3
Did 205 for 3 PR
1 rep, two times 215 (single rep max PR)
I was stuck at 190lbs for years with this list. Something has FINALLY clicked. I am pulling big lifts (for me) here. I couldn't be more happy, and I actually enjoy doing deadlift days now.
I think I really just liked lifting a bar with 4 big wheels on it!!! Bam!
Monday, September 28;
A light day of lifting
AMRAP in 20 minutes
15 weighted situps
15 pushups
30 double unders
Total: 5 rounds
Weighted Pullups
pulled body weight plus 30lbs.. I don't know what's happened on this moove for me. I have done a BW + 35lb pull. I havent' had it in me since then. I'd like to get a 40lb pull.
Saturday, October 3;
We were given the option of an interval workout or a lifting WOD. Since I missed First Friday, I went with the lifting. That in itself was not stupid, but lifting 80% of my bodyweight WAS stupid.
Here's what the WOD looked like:
For time:
Clean & Jerk Latter 10, 9, 8... 1
Chest to bar Pullup Latter 10, 9, 8... 1
Total: 43:49
I did rounds 10-4 with 104lbs. My max clean is about 122lb and my max jerk is around 115lb. It may have been smarter to have done the complete workout at 75% BW or maybe 70%. With the Hopper Challenge in my sights I wanted to push myself. By round 3 I was so smoked that I failed 3 attempts and dropped 20lbs to finish the workout. Rounds 3-1 were done at 84lbs. This workout was seriously humbling and left me with the nastiest bar hickey (it didn't help that I was wearing my necklace for the first half of the WOD.
Friday, October 2;
Rest Day (this was an unplanned rest day... two margaritas put me on my butt)
Thursday, October 1;
WOD
Strict Press
5, 5, 5, 5, 5
maxed at 70lbs.. may have been able to go heavier, but I was still sore from FGB.. and wasn't fighting for it this morning.
Wednesday, September 30;
Rest Day (planned)
Tuesday, September 29;
WODDeadlift
3, 3, 3, 3, 3
Did 205 for 3 PR
1 rep, two times 215 (single rep max PR)
I was stuck at 190lbs for years with this list. Something has FINALLY clicked. I am pulling big lifts (for me) here. I couldn't be more happy, and I actually enjoy doing deadlift days now.
I think I really just liked lifting a bar with 4 big wheels on it!!! Bam!
Monday, September 28;
A light day of lifting
AMRAP in 20 minutes
15 weighted situps
15 pushups
30 double unders
Total: 5 rounds
Weighted Pullups
pulled body weight plus 30lbs.. I don't know what's happened on this moove for me. I have done a BW + 35lb pull. I havent' had it in me since then. I'd like to get a 40lb pull.
