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!
Showing posts with label PJ. Show all posts
Showing posts with label PJ. Show all posts
Thursday, February 26, 2009
Wednesday, November 5, 2008
Start of November
So it looks like I am resorting to a once a week posting…oh well
Workout data
Thursday WOD: AMRAP of 20 Double Unders, 10 HSPU, 5 squat cleans – 7 rounds
Double unders have gotten a lot easier for me and that really helped with this workout. I was able to get through those pretty quickly. I decided to do HSPU from a box instead of negatives, and went with 99# for squat cleans. Squat cleans are a comfortable movement for me and I like them so I tend to go heavier when I can. Plus all of the smaller weights were being used by the other ladies so it was just easier to use the 10K’s and 5lbs.
Friday WOD Fight Gone Bad – Heavy
So the usual weight for women on FGB is 55# and this time it was calling for 65# SDHP and PP. I have done FGB with the men’s weight and my score was 220 so I was shooting for 300. That didn’t happen. I wasn’t able to start with wall ball and I hate to admit it but that right there was a mental block for me.
Here are my numbers
Round One: SDHP 28, BJ 21, PP 20, Row 15, WB 19 = 103
Round Two: SDHP 20, BJ 20, PP 13, Row 15, WB 15 = 83
Round Three: SDHP 17, BJ 19, PP 11, Row 13, WB 15 = 75
Total 261
So my number was 40 points higher then when I did it with 75# but I would have liked to seen a higher number. It is the PP that really kicks my butt. Need to work on those. My row numbers were higher when I did it with 75#. Interesting.
Saturday I had to work and then Sunday I had a football game and then Max and I went on a hike at Cottonwood Creek. Here are two pics from the trip.
Monday WOD: Squat Snatch 1 – 1 – 1 – 1 – 1
Still stuck at 90# BUT the depth that I got when I did 85# and 90# was really good and got me pretty happy. I got all the way down into the full squat and had to stand to up. That was cool.
Tuesday WOD: 5 400m sprints
YUCK times ranged between 1:27 - 1:35. Good cardio work.
Wednesday WOD
SP 1 – 1 – 1 – 1
PP 3 – 3 – 3 – 3
PJ 5 – 5 – 5 – 5
This was one of the workouts that I did when I started the blog. The bad thing is that I have been going to the morning class and that means I don’t know what my PR’s are or what my time was because I don’t have the time (or make the time) to check out my notes before I head to class. This is something that I am going to have to change because for me there is a lot of mental motivation that goes through on in my head when I know what my last times, PR’s were and that I want to break them.
So not knowing what I did last time I am not really happy with these numbers:
SP: 65, 75, 85, 90 (f),
PP: 95, 100, 105, 110,
PJ: 110 (3), 95, 100, 105
Compared to my last numbers.
Shoulder press: 85# is PR
Push press number went up from 95 to 110 (awesome)
Push Jerk still at 110
So some progress and some things to still work on. That’s the thing about Crossfit. Always something to work on.
As for diet…well it has been pretty bad. I have had a hunkering for white chocolate macadamia nut cookies lately. This has resulted in me fluctuating in weight. Right now I am near 150. I know that if I went back to Zone hardcore I would drop a quick 5 pounds. Knowing that I think I don’t worry about it too much. But in terms of workout times and how I progress the extra weight does not help. Ideally I think I would like to be around 140 but that would mean that I would have to be a real hardass about diet. One of my goals is to be able to do a body weight overhead squat.
Workout data
Thursday WOD: AMRAP of 20 Double Unders, 10 HSPU, 5 squat cleans – 7 rounds
Double unders have gotten a lot easier for me and that really helped with this workout. I was able to get through those pretty quickly. I decided to do HSPU from a box instead of negatives, and went with 99# for squat cleans. Squat cleans are a comfortable movement for me and I like them so I tend to go heavier when I can. Plus all of the smaller weights were being used by the other ladies so it was just easier to use the 10K’s and 5lbs.
Friday WOD Fight Gone Bad – Heavy
So the usual weight for women on FGB is 55# and this time it was calling for 65# SDHP and PP. I have done FGB with the men’s weight and my score was 220 so I was shooting for 300. That didn’t happen. I wasn’t able to start with wall ball and I hate to admit it but that right there was a mental block for me.
Here are my numbers
Round One: SDHP 28, BJ 21, PP 20, Row 15, WB 19 = 103
Round Two: SDHP 20, BJ 20, PP 13, Row 15, WB 15 = 83
Round Three: SDHP 17, BJ 19, PP 11, Row 13, WB 15 = 75
Total 261
So my number was 40 points higher then when I did it with 75# but I would have liked to seen a higher number. It is the PP that really kicks my butt. Need to work on those. My row numbers were higher when I did it with 75#. Interesting.
Saturday I had to work and then Sunday I had a football game and then Max and I went on a hike at Cottonwood Creek. Here are two pics from the trip.
Monday WOD: Squat Snatch 1 – 1 – 1 – 1 – 1
Still stuck at 90# BUT the depth that I got when I did 85# and 90# was really good and got me pretty happy. I got all the way down into the full squat and had to stand to up. That was cool.
Tuesday WOD: 5 400m sprints
YUCK times ranged between 1:27 - 1:35. Good cardio work.
Wednesday WOD
SP 1 – 1 – 1 – 1
PP 3 – 3 – 3 – 3
PJ 5 – 5 – 5 – 5
This was one of the workouts that I did when I started the blog. The bad thing is that I have been going to the morning class and that means I don’t know what my PR’s are or what my time was because I don’t have the time (or make the time) to check out my notes before I head to class. This is something that I am going to have to change because for me there is a lot of mental motivation that goes through on in my head when I know what my last times, PR’s were and that I want to break them.
So not knowing what I did last time I am not really happy with these numbers:
SP: 65, 75, 85, 90 (f),
PP: 95, 100, 105, 110,
PJ: 110 (3), 95, 100, 105
Compared to my last numbers.
Shoulder press: 85# is PR
Push press number went up from 95 to 110 (awesome)
Push Jerk still at 110
So some progress and some things to still work on. That’s the thing about Crossfit. Always something to work on.
As for diet…well it has been pretty bad. I have had a hunkering for white chocolate macadamia nut cookies lately. This has resulted in me fluctuating in weight. Right now I am near 150. I know that if I went back to Zone hardcore I would drop a quick 5 pounds. Knowing that I think I don’t worry about it too much. But in terms of workout times and how I progress the extra weight does not help. Ideally I think I would like to be around 140 but that would mean that I would have to be a real hardass about diet. One of my goals is to be able to do a body weight overhead squat.
Friday, August 22, 2008
Weak shoulders!
I really need to work on my upper body strength. It is so frustrating sometimes. I barely can shoulder press 85# over head. Frustrating! It totally makes sense though. Weak shoulder, means not great in terms of pull-ups, and push-ups. Once I can engage my legs all bets are off and I can get a lot more weight overhead. I think the next time I am able to get to one of the Saturday workouts I will make sure that I do something that really focuses on shoulders.
WOD
Shoulder Press 1 - 1- 1 - 1- 1
Push Press 3 - 3 - 3 - 3 - 3
Push Jerk 5 - 5 - 5 - 5 - 5
My numbers were low because I really wanted to dial in on my technique rather then try to but a lot of weight overhead.
SP - 65 - 70 - 75 - 80 - 85
PP - 75 - 80 - 85 - 95(2) - 95(3)
PJ - 85 - 95 - 100 - 105 - 110
WOD
Shoulder Press 1 - 1- 1 - 1- 1
Push Press 3 - 3 - 3 - 3 - 3
Push Jerk 5 - 5 - 5 - 5 - 5
My numbers were low because I really wanted to dial in on my technique rather then try to but a lot of weight overhead.
SP - 65 - 70 - 75 - 80 - 85
PP - 75 - 80 - 85 - 95(2) - 95(3)
PJ - 85 - 95 - 100 - 105 - 110
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