Had a good rest weekend. Saturday the weather was amazing. I sat on the deck and fell asleep. Sunday I had an early morning football game and then went on a hike with Mel and Mike Marriot from the gym. It was a good hike. We did pieces from the Sunset and Big Laguna Trail. We stopped at Water of the Woods for some snacks and you could clearly tell that we are pretty conscience about what we eat. I had brought salami, blueberries and some cashews. Mel brought a blood orange some almonds and some really tasty dark chocolate. A good snack to go with good friends and a good hike. I think we did something like 6.5 miles. A nice Sunday! I hope to hike more. I kind of slacked off recently. I’ll post pictures when I get them from Mel.
In terms of workouts…here you go
3/30/09
Deadlifts 3 – 3 – 3 – 3 – 3 I went 195 – 205 – 215 – 220 – 225. That was good. I felt strong. The last set was tough and I could feel my back not maintaining perfect form but I was dramatically rounding it and I’m not too sore today. So it felt good. I would have liked to give 230 a try but didn’t want to over do it. Next time. I would really like to see what my one rep max would be since the last time I did it I think it was only 210 or something considerably lower then 225.
3/31/09
10 rounds of 10 OHS 76#, 10 burpees – Time 22:04
I really did well on this workout. I like overhead squats and can just get through the burpees. I was able to get all 10 overhead squats without breaking them up for the whole 10 rounds. So that helped keep the time low and then I just had to get through the burpees. So I really liked this workout! It is interesting to think about doing a workout that is 100 OHS and 100 burpess compared to a workout that is 10 rounds of 10 and 10. It is completely different mind game when you break it up into sets of 10. Even though you are going to be doing the same amount of work. Funny how that works.
Today they are calling for shuttle sprints. A lot of sprints. Should be pretty miserable!
Showing posts with label DL 3 rep max. Show all posts
Showing posts with label DL 3 rep max. Show all posts
Wednesday, April 1, 2009
Thursday, February 26, 2009
In UTAH!
Monday: Deadlifts 3 - 3 - 3 - 3 - 3
I like strength days and it is nice to come to the gym on a Monday and do a strength day. I recently did a 3rep max deadlift session while I was at Crossfit Phoenix but that was just a 3 x 3. So this was a few more reps but I wanted to get a new pr. I went 199 - 204 - 209 - 214 - 219(1). So that is a 3lb increase from when I did it at CF Phoenix. That made me happy. I might have been able to get 219 but I could feel that I could not keep the arch or at least a flat back and it's just not worth it to hurt myself. So next time I know to shot for 219.
Tuesday: 100 thrusters and at the top of the minute 3 burpees, 3 knees to elbow.
This sucked. I mean really. The logic was to try to get in 5 thrusters each minute after you were done with the burpees and knees to elbow. Yeah right. After I completed the burpees and KTE I only had about 30 seconds to do thrusters. So if I could get 3 or 4 I was happy. Time: 27:42.
Wednesday: shoulder press 1 - 1 - 1 - 1 - 1 push jerk 5 - 5 - 5 - 5 - 5
I had my numbers from the last time that we did this in November so I had a place to start and a weight to shoot for.
Here are my new numbers:
SP 66 - 76 - 81 - 86 - 91(f)
PJ 86 - 91 - 96 - 106 - 116(3)
So since I last did this we didn't have the whole 36# bar issue. So taking that into consideration it's a 10# PR for me on the shoulder press. That's a cool thing to see that my shoulders and arms are getting stronger.
As for the push jerk. Same thing a 10# PR for the 5 rep. I was able to get 116 three times but every time that fourth one got me. I would be able to get it to about head level but did not want to drop lower to get it up. I wish I would have tired to do the heavy weight without split jerking because I think I might have gotten lower because I am more comfortable in the squat then I am the split jerk. Maybe next time. But overall I am happy to see my numbers.
So I am in Provo Utah right now visiting my best friend from high school. Plan on having a ton of fun with Jo, Corey and their 1 year old Jackson. I will post pictures of the kid cause he is cute! Plus I am going to go to Crossfit Utah Valley to get a workout in.
Good Stuff!
I like strength days and it is nice to come to the gym on a Monday and do a strength day. I recently did a 3rep max deadlift session while I was at Crossfit Phoenix but that was just a 3 x 3. So this was a few more reps but I wanted to get a new pr. I went 199 - 204 - 209 - 214 - 219(1). So that is a 3lb increase from when I did it at CF Phoenix. That made me happy. I might have been able to get 219 but I could feel that I could not keep the arch or at least a flat back and it's just not worth it to hurt myself. So next time I know to shot for 219.
Tuesday: 100 thrusters and at the top of the minute 3 burpees, 3 knees to elbow.
This sucked. I mean really. The logic was to try to get in 5 thrusters each minute after you were done with the burpees and knees to elbow. Yeah right. After I completed the burpees and KTE I only had about 30 seconds to do thrusters. So if I could get 3 or 4 I was happy. Time: 27:42.
Wednesday: shoulder press 1 - 1 - 1 - 1 - 1 push jerk 5 - 5 - 5 - 5 - 5
I had my numbers from the last time that we did this in November so I had a place to start and a weight to shoot for.
Here are my new numbers:
SP 66 - 76 - 81 - 86 - 91(f)
PJ 86 - 91 - 96 - 106 - 116(3)
So since I last did this we didn't have the whole 36# bar issue. So taking that into consideration it's a 10# PR for me on the shoulder press. That's a cool thing to see that my shoulders and arms are getting stronger.
As for the push jerk. Same thing a 10# PR for the 5 rep. I was able to get 116 three times but every time that fourth one got me. I would be able to get it to about head level but did not want to drop lower to get it up. I wish I would have tired to do the heavy weight without split jerking because I think I might have gotten lower because I am more comfortable in the squat then I am the split jerk. Maybe next time. But overall I am happy to see my numbers.
So I am in Provo Utah right now visiting my best friend from high school. Plan on having a ton of fun with Jo, Corey and their 1 year old Jackson. I will post pictures of the kid cause he is cute! Plus I am going to go to Crossfit Utah Valley to get a workout in.
Good Stuff!
Wednesday, February 11, 2009
Aches, bruises, soreness, exhaustion.... also known as Crossfit!
So I don't think there is an extended period of time that I have gone without being sore, having bruises and just feeling exhausted after a workout since I have started Crossfit and have been doing the three on one off routine. Yeah If I go away and am not able to workout that's a totally different story. But when I'm hitting it hard my body get worked. I like it. I sleep better.
A quick inventory......
I've got some serious bruises on my collarbones from Ben's workout
I've got bruises on my thighs from lowering the bar during Bens workout
My shins are bruised from Bens workout and doing deadlifts at Crossfit phoenix
I got a few bruises on my knees from not getting them out of the way when doing quick deadlifts
All I have to say is I look like a battered wife. Not sexy!
So working out while in Phoenix has been great. Crossfit Phoenix is awesome and I will make an effort to come back and get a workout in when ever I am in town. Alisha and Scott were great and got a sweet gym. I did two workout with the crew there. A great group and fun to workout with.
2-9-09
Back squats 3 - 3 - 3 - 3 - 3
I went 130 - 135 - 140 - 145 - 150 A new PR for me. What was interesting was this was day one for me and when we did back squats at the gym it was day three after squat cleans and sprints. So again it shows me that rest is needed and when I come back from a rest day I should be able to hit it hard an get faster times and PR's. Watch out Mel here I come!
Then after the strength we did a half Cindy: 10 mins AMRAP of 5 pullups, 10 pushups, 15 squats. It felt good to get some cardio in after the strength. I got 6 rounds plus pullups. Pushups were still the area that slowed me way down.
2-10-09
Back at Crossfit Phoenix
Deadlift 3 - 3 - 3
I went 185 - 205 - 210 Awesome. I am not sure what my 3 rep max was but I think it was around 200. So again an improvement. There were a few other women in the class that were getting some and that was fun to watch.
Then for the workout we did....
21-15-9
Deadlifts 135#
Overhead Squats 65#
Shit man this sucked and I was tired. My time was 6:35. I crushed it but it still sucked! My hammies, arms, lats, triceps are sore. But it was a good workout. I haven't done deadlifts for awhile and I was glad to see it in the workout.
Overall a great time at Crossfit Phonix!
2-11-09
Decided to checkout a different gym today. So I went to Crossfit Scottsdale and it is a totally different gym then Crossfit Phoenix. I think that's the cool thing about Crossfit gyms. All of them are different and have different workouts based on trainers, clients, location, space and much more. Crossfit Scottsdale is in a small area behind a nutrition and wellness clinic. It is probably as big as the new side of my gym in Coronado. So they can't really do a ton of weight work. So the workout was a cardio-kick-my-ass workout.
We started with 5 min of jump rope. 5 minutes is a long time to jump rope. Then to continue to warm up we did all of the following with a jump rope
100 singles
50 double under
50 one leg
50 other leg
50 side to side (where you just jump side to side)
50 front to backs (jumping front to back)
50 forward jumps in a line
50 backwards jumps in a line
100 high steps
I think my calves are going to be pretty miserable tomorrow. Jump ropes are a creation from the devil!
Then my workout was:
2 rounds of
500 m row (he wanted it sub 2 min which he got but sucked)
25 jumping pullups
10 kipping pullups
25 push presses 65#
15 HSPU with bands (which rocked! Fun to get inverted but made the HSPU hard!)
25 jumping squats 15# bar
10 throwing ball squats 20# ball
1 min hold overhead squat 15# bar
This was right up there in sucky-ness as fight gone bad. You don't stop, your legs are killing you and your heart feels like it is going to jump out of your chest. It sucked but something I needed after two really hard strength day and more weight workouts. So I am glad I did it.
Then to finish off the class we each got a wallball (I got the 14# one) and did
10 shoulder presses - rest 10 seconds
10 push presses - rest 10 seconds
10 thrusters - rest 10 seconds
10 shoulder presses, 10 push presses, 10 thrusters - no rest in between
rest 15 seconds then again
10 shoulder presses, 10 push presses, 10 thrusters - no rest in between
then 20 burpees
I know what you are thinking. You've got to be kidding me. That's totally how I felt. My arms were killing me. I could barely hold the ball up. This was a tough workout. I spent about 30 minutes in the hot tub at the hotel!
Thanks to Crossfit Scottsdale and Luke for putting me through the misery. It was a good one!
So now I am off to bed. I think I am going to sleep really well tonight! Tomorrow REST DAY!
A quick inventory......
I've got some serious bruises on my collarbones from Ben's workout
I've got bruises on my thighs from lowering the bar during Bens workout
My shins are bruised from Bens workout and doing deadlifts at Crossfit phoenix
I got a few bruises on my knees from not getting them out of the way when doing quick deadlifts
All I have to say is I look like a battered wife. Not sexy!
So working out while in Phoenix has been great. Crossfit Phoenix is awesome and I will make an effort to come back and get a workout in when ever I am in town. Alisha and Scott were great and got a sweet gym. I did two workout with the crew there. A great group and fun to workout with.
2-9-09
Back squats 3 - 3 - 3 - 3 - 3
I went 130 - 135 - 140 - 145 - 150 A new PR for me. What was interesting was this was day one for me and when we did back squats at the gym it was day three after squat cleans and sprints. So again it shows me that rest is needed and when I come back from a rest day I should be able to hit it hard an get faster times and PR's. Watch out Mel here I come!
Then after the strength we did a half Cindy: 10 mins AMRAP of 5 pullups, 10 pushups, 15 squats. It felt good to get some cardio in after the strength. I got 6 rounds plus pullups. Pushups were still the area that slowed me way down.
2-10-09
Back at Crossfit Phoenix
Deadlift 3 - 3 - 3
I went 185 - 205 - 210 Awesome. I am not sure what my 3 rep max was but I think it was around 200. So again an improvement. There were a few other women in the class that were getting some and that was fun to watch.
Then for the workout we did....
21-15-9
Deadlifts 135#
Overhead Squats 65#
Shit man this sucked and I was tired. My time was 6:35. I crushed it but it still sucked! My hammies, arms, lats, triceps are sore. But it was a good workout. I haven't done deadlifts for awhile and I was glad to see it in the workout.
Overall a great time at Crossfit Phonix!
2-11-09
Decided to checkout a different gym today. So I went to Crossfit Scottsdale and it is a totally different gym then Crossfit Phoenix. I think that's the cool thing about Crossfit gyms. All of them are different and have different workouts based on trainers, clients, location, space and much more. Crossfit Scottsdale is in a small area behind a nutrition and wellness clinic. It is probably as big as the new side of my gym in Coronado. So they can't really do a ton of weight work. So the workout was a cardio-kick-my-ass workout.
We started with 5 min of jump rope. 5 minutes is a long time to jump rope. Then to continue to warm up we did all of the following with a jump rope
100 singles
50 double under
50 one leg
50 other leg
50 side to side (where you just jump side to side)
50 front to backs (jumping front to back)
50 forward jumps in a line
50 backwards jumps in a line
100 high steps
I think my calves are going to be pretty miserable tomorrow. Jump ropes are a creation from the devil!
Then my workout was:
2 rounds of
500 m row (he wanted it sub 2 min which he got but sucked)
25 jumping pullups
10 kipping pullups
25 push presses 65#
15 HSPU with bands (which rocked! Fun to get inverted but made the HSPU hard!)
25 jumping squats 15# bar
10 throwing ball squats 20# ball
1 min hold overhead squat 15# bar
This was right up there in sucky-ness as fight gone bad. You don't stop, your legs are killing you and your heart feels like it is going to jump out of your chest. It sucked but something I needed after two really hard strength day and more weight workouts. So I am glad I did it.
Then to finish off the class we each got a wallball (I got the 14# one) and did
10 shoulder presses - rest 10 seconds
10 push presses - rest 10 seconds
10 thrusters - rest 10 seconds
10 shoulder presses, 10 push presses, 10 thrusters - no rest in between
rest 15 seconds then again
10 shoulder presses, 10 push presses, 10 thrusters - no rest in between
then 20 burpees
I know what you are thinking. You've got to be kidding me. That's totally how I felt. My arms were killing me. I could barely hold the ball up. This was a tough workout. I spent about 30 minutes in the hot tub at the hotel!
Thanks to Crossfit Scottsdale and Luke for putting me through the misery. It was a good one!
So now I am off to bed. I think I am going to sleep really well tonight! Tomorrow REST DAY!
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