December 30, 2007
Warmup:
1,000 meter row
4:50 (time didn't kill me.. it was pretty liesurely)
Workout:
Max Back Squat:
115x5, 135, 155, 165
Tried 170 and had to bail out of it, which was kind of scary. The weight had me leaning forward. The only option was to bend forward and keep the weight on my neck until the bar hit the catches in the rack, which was about a 10 inche drop. I didn't try it again after that. I may have been able to do more if I had had someone spotting me.
Strict Press:
45x5, 65, 70, 75
I was happy with this since I haven't been working my left arm on anything.
Deadlift:
135x5, 155, 165, 170
Tried 175 but hit that same old sticking point and couldn't go anywhere. I think I've gotten weaker on these since we haven't been working on them as much in class. Wondering what will happen once the New Year comes and we don't have that Tuesday/Thursday bar class.
I hope we can continue our work on this lift.
Total: 410
I'm not thrilled with this score, but not unhappy. It hasn't really moved much since my last total. That could be a good thing because I haven't been doing much work on my left shoulder. I was hoping my deadlift would have improved. I was expecting to do better on my back squat as well, since my legs have gotten much stronger. Argh..
To end on a positive note.. As I was warming up I noticed this guy rowing next to me. He finished his row set and quickly walked over to do reverse situps, then did about 50 squats and he was back at rowing. After I finished my row I asked if he was a Crossfitter. He affirmed. Then I followed up with a question about which affiliate he went to. He told me he just worked out from the website. Of course I went in for the shameless Jerry Hill/Crossfit Old Town plug.
Hopefully we'll get a new CFOT junkie coming our way!!
Sunday, December 30, 2007
New Zone Blog
Just started the Zone.. which means of course I have to blog about it.
http://adriennezoneblog.blogspot.com/
Knowing myself I'll probably stay true to this new blog for about a month or so, and then I will stop because I've never been good about food journaling. So enjoy it while you can. I'll be using some of Leslie's staple meals and other meals from some books and websites.
http://adriennezoneblog.blogspot.com/
Knowing myself I'll probably stay true to this new blog for about a month or so, and then I will stop because I've never been good about food journaling. So enjoy it while you can. I'll be using some of Leslie's staple meals and other meals from some books and websites.
What a Team!
Saturday, December 29
I am constantly reminded what a wonderful team we have created at Crossfit Old Town. There's no doubt in my mind that I am a strong athlete because I surround myself with other strong athletes. I am always so proud when we get to show off our skills when guests come in to work with us. It also reminds me of how strong we are as athletes and how solid our technique is.
Warmup:
Turkish getups:
3 right arm (36lb KB) , 3 left arm (15lb barbell) .. for 6 minutes
I got three rounds on each arm. I was thrilled to be able to work in my left arm. The light weight was awesome. I felt how much strength I have lost in my shoulder. The 15lbs was perfect because it wasn't too heavy and it wasn't too light. I was able to get a good active shoulder and maintain through three rounds. Slow, careful progress.
Overhead squats:
Sets of 10.. increasing weight at end of every set
15lbs, 25lbs, 30lbs (I put a 5lb weight on one side and not the other.. whoops!), 45lbs
All lifts felt great... I did feel a little tweak in my shoulder when I cleaned the weight. I think that may be a sticking point. I probably won't be able to work cleans for a while.
Workout:
Team work (Andrea, Stacey and Me)
Round 1:
75 Pullups
150 Kettlebell Swings
225 Squats
For Time
Rest
Round 2:
120 Pushups (Can I just say.. Stacey did 50 pushups off the top! Wow!)
150 Full Squat Jumps
180 Slamball
For Time
Our team finished in such a heart racing pace in the first round that Jerry uped our numbers here. I don't remember what the numbers were, but it was something like a 20% increase. Like the unstoppable women we are.. we still finished first. Go team!
I am constantly reminded what a wonderful team we have created at Crossfit Old Town. There's no doubt in my mind that I am a strong athlete because I surround myself with other strong athletes. I am always so proud when we get to show off our skills when guests come in to work with us. It also reminds me of how strong we are as athletes and how solid our technique is.
Warmup:
Turkish getups:
3 right arm (36lb KB) , 3 left arm (15lb barbell) .. for 6 minutes
I got three rounds on each arm. I was thrilled to be able to work in my left arm. The light weight was awesome. I felt how much strength I have lost in my shoulder. The 15lbs was perfect because it wasn't too heavy and it wasn't too light. I was able to get a good active shoulder and maintain through three rounds. Slow, careful progress.
Overhead squats:
Sets of 10.. increasing weight at end of every set
15lbs, 25lbs, 30lbs (I put a 5lb weight on one side and not the other.. whoops!), 45lbs
All lifts felt great... I did feel a little tweak in my shoulder when I cleaned the weight. I think that may be a sticking point. I probably won't be able to work cleans for a while.
Workout:
Team work (Andrea, Stacey and Me)
Round 1:
75 Pullups
150 Kettlebell Swings
225 Squats
For Time
Rest
Round 2:
120 Pushups (Can I just say.. Stacey did 50 pushups off the top! Wow!)
150 Full Squat Jumps
180 Slamball
For Time
Our team finished in such a heart racing pace in the first round that Jerry uped our numbers here. I don't remember what the numbers were, but it was something like a 20% increase. Like the unstoppable women we are.. we still finished first. Go team!
Friday, December 28, 2007
Fight Gone Bad and Then Some
Friday, December 28th
Warmup:
2 rounds of cals
Shoulder warmup
Workout:
4 Rounds of
1:00 Row for cals
1:00 Wall Ball 10lb ball
1:00 KB Swings 45lb
1:00 Box Jumps
1:00 Right arm Push presses 25lbs
1:00 Rest
1:00 Rest
Total Reps: 395
I don't even think I realized I was doing a Fight Gone Bad until I finished it. It felt strange not doing pull-ups or barbell push presses. I finally broke 300, but that's with a fourth round and an extra minute of rest.
Zone Ready
I went on a second grocery shopping trip to make sure I had all the food I need. Breakfast for tomorrow is planned and ready to go. Cottage cheese/mandarin oranges/pineapple/macadamia nuts. I'm excited about mixing up my usual meals. It's been about a year and a half that I've been eating my current meal plan.. I've been pretty bad over the past six months. I'm definitely ready for a change.
I bought food tonight that I haven't bought in years.. hamburger buns, mayo, milk.. I'm excited (Day 2 calls for a hamburger with bun!!! Bring it on!!!)
Question: Do any of you zoners have a PDF or easily printable sheet that lists blocks?
Warmup:
2 rounds of cals
Shoulder warmup
Workout:
4 Rounds of
1:00 Row for cals
1:00 Wall Ball 10lb ball
1:00 KB Swings 45lb
1:00 Box Jumps
1:00 Right arm Push presses 25lbs
1:00 Rest
1:00 Rest
Total Reps: 395
I don't even think I realized I was doing a Fight Gone Bad until I finished it. It felt strange not doing pull-ups or barbell push presses. I finally broke 300, but that's with a fourth round and an extra minute of rest.
Zone Ready
I went on a second grocery shopping trip to make sure I had all the food I need. Breakfast for tomorrow is planned and ready to go. Cottage cheese/mandarin oranges/pineapple/macadamia nuts. I'm excited about mixing up my usual meals. It's been about a year and a half that I've been eating my current meal plan.. I've been pretty bad over the past six months. I'm definitely ready for a change.
I bought food tonight that I haven't bought in years.. hamburger buns, mayo, milk.. I'm excited (Day 2 calls for a hamburger with bun!!! Bring it on!!!)
Question: Do any of you zoners have a PDF or easily printable sheet that lists blocks?
Thursday, December 27, 2007
Tough as (press-on) Nails
Thursday, December 27:
It was time to get back in the gym today. My last workout was last Sunday the 22nd. After about 5 days of no sweating and poor eating, I was feeling not-so tough at all. It was a small group for the 6am workout time slot. The workout... Barbara.
Warmup:
2 rounds of cals
Workout:
5 rounds for time
20 pullups (R1: 20 full, R2: 15 full/5 jumping, R3 & R4: 10 full/10 jumping, R5: 5 full/10 jumping)
30 pushups (all done modified with knees bent)
40 situps
50 squats
Total time: TBD
I can't tell if it's because of my bummed shoulder or if it was a mixture of the shoulder and poor nutrition, but this thing was miserable. The pullups were tough and by the time I got to my pansy knee pushups I wanted to cry like a little girl. The moral to this story don't screw up your shoulder... no wait.. the real moral to this story.. don't eat like crap over the holidays and expect to perform to your usual potential.
This leads me into a perfect transition to talk about something new and exciting. Mike Mann, Lauris & Leslie have all inspired me to get on the Zone. It's perfect timing, because I know several other Crossfitters are trying their hand at the palm full of protein. I bought two of Dr. Sears' books this morning (you have to love the American consumer). I read one of them today (One Week on the Zone) and I'll read the second over the weekend. Now all I need is a kitchen scale, and I'm good to go. I'll probably start this weekend, forget waiting for the New Year. I don't think life decisions should be based off of a calendar.. unless you're trying to get pregnant (I'm not).
That's enough of me talking about myself for one day. More talking about myself tomorrow.
It was time to get back in the gym today. My last workout was last Sunday the 22nd. After about 5 days of no sweating and poor eating, I was feeling not-so tough at all. It was a small group for the 6am workout time slot. The workout... Barbara.
Warmup:
2 rounds of cals
Workout:
5 rounds for time
20 pullups (R1: 20 full, R2: 15 full/5 jumping, R3 & R4: 10 full/10 jumping, R5: 5 full/10 jumping)
30 pushups (all done modified with knees bent)
40 situps
50 squats
Total time: TBD
I can't tell if it's because of my bummed shoulder or if it was a mixture of the shoulder and poor nutrition, but this thing was miserable. The pullups were tough and by the time I got to my pansy knee pushups I wanted to cry like a little girl. The moral to this story don't screw up your shoulder... no wait.. the real moral to this story.. don't eat like crap over the holidays and expect to perform to your usual potential.
This leads me into a perfect transition to talk about something new and exciting. Mike Mann, Lauris & Leslie have all inspired me to get on the Zone. It's perfect timing, because I know several other Crossfitters are trying their hand at the palm full of protein. I bought two of Dr. Sears' books this morning (you have to love the American consumer). I read one of them today (One Week on the Zone) and I'll read the second over the weekend. Now all I need is a kitchen scale, and I'm good to go. I'll probably start this weekend, forget waiting for the New Year. I don't think life decisions should be based off of a calendar.. unless you're trying to get pregnant (I'm not).
That's enough of me talking about myself for one day. More talking about myself tomorrow.
Sunday, December 23, 2007
12 Days of Christmas
Saturday, December 22:
Andrea did an awesome job in class!
Warmup:
2 rounds of cals
Workout:
Start at 1
then do 1 & 2
then 1, 2, & 3
then 1, 2, 3 & 4
and so on...
1 Frog jump across the room
2 Bear Crawls across the room
3 seconds of handstand
4 knees to elbows
5 dive bomber pushups
6 slamballs
7 KB swings 45lb
8 burpees
9 right arm Thrusters 25lb
10 right arm push presses 25lb
11 pullups
12 alternating pistol getups
Time: 31:10
This was a great workout! It was hard but not so hard that I couldn't continue working. I just maintained an even, steady pace. I did the workout nearly as prescribed. I didn't use my left arm for Thrusters or Push presses. It was the first time in 2.5 weeks that I had done pullups. I also did the dive bomber pushups and the burpees. I think the pullups felt great. I think I'd like to slowly start incorporating them. I didn't have a problem doing the dive bomber pushups. They didn't hurt at the time, but I did feel my shoulder hurting after I started cooling down. I feel better today, but I think I may have to just re-introduce one exercise at a time.
Yay slow progress
Andrea did an awesome job in class!
Warmup:
2 rounds of cals
Workout:
Start at 1
then do 1 & 2
then 1, 2, & 3
then 1, 2, 3 & 4
and so on...
1 Frog jump across the room
2 Bear Crawls across the room
3 seconds of handstand
4 knees to elbows
5 dive bomber pushups
6 slamballs
7 KB swings 45lb
8 burpees
9 right arm Thrusters 25lb
10 right arm push presses 25lb
11 pullups
12 alternating pistol getups
Time: 31:10
This was a great workout! It was hard but not so hard that I couldn't continue working. I just maintained an even, steady pace. I did the workout nearly as prescribed. I didn't use my left arm for Thrusters or Push presses. It was the first time in 2.5 weeks that I had done pullups. I also did the dive bomber pushups and the burpees. I think the pullups felt great. I think I'd like to slowly start incorporating them. I didn't have a problem doing the dive bomber pushups. They didn't hurt at the time, but I did feel my shoulder hurting after I started cooling down. I feel better today, but I think I may have to just re-introduce one exercise at a time.
Yay slow progress
Friday, December 21, 2007
Sorry I missed class.
Friday, December 21:
I didn't make it to class today. I knew I wasn't going to make it. Lately, I've been feeling bad about not making it, because I know Jerry has thought of substitute exercises. Last night before I went to sleep I subconciously decided that I would not be working out. I didn't know I had made that decision. I diligently set my two alarm clocks to go off at 5am. I set the coffee on automatic brew, so it would be ready at 5:30.
Everything worked as it should.. alarms went off at 5.. coffee pot started swirling at 5:30.. The only thing that wasn't properly working was me. I shut off one of my alarms.. and snoozed the other. By the time 5:20 came around, I had turned both clocks off and reset one of them to 7am. Ahh loving the lazy life.
I do have a point. The real reason I didn't get out of bed was that I had decided well before I went to bed that I would probably not leave it on time. I had made a plan to sleep in and take it easy. I could have just as easily made the decision that I was going to make it. It's a tactic that can be applied to just about every we do, even working out. Before you even start a workout make a decision that you will finish it. Before you start decide your going to perform well. Tonight, I have decided that I will indeed wake up on time and get to class.
I didn't make it to class today. I knew I wasn't going to make it. Lately, I've been feeling bad about not making it, because I know Jerry has thought of substitute exercises. Last night before I went to sleep I subconciously decided that I would not be working out. I didn't know I had made that decision. I diligently set my two alarm clocks to go off at 5am. I set the coffee on automatic brew, so it would be ready at 5:30.
Everything worked as it should.. alarms went off at 5.. coffee pot started swirling at 5:30.. The only thing that wasn't properly working was me. I shut off one of my alarms.. and snoozed the other. By the time 5:20 came around, I had turned both clocks off and reset one of them to 7am. Ahh loving the lazy life.
I do have a point. The real reason I didn't get out of bed was that I had decided well before I went to bed that I would probably not leave it on time. I had made a plan to sleep in and take it easy. I could have just as easily made the decision that I was going to make it. It's a tactic that can be applied to just about every we do, even working out. Before you even start a workout make a decision that you will finish it. Before you start decide your going to perform well. Tonight, I have decided that I will indeed wake up on time and get to class.
