Snatching Strength

Monday 01-18-2010
Back Squat 5/5/5
195-200

3rounds of the following for individual time:

1round consist of 3cycles of the following:
3--95# Hang Power Snatch
6--Ring Dips
9--40" Box Jumps

Complete 3cycles of the above noted exercises then rest no more than 3min, complete 3rounds
3:17---3:08---3:04

My snatch strength has gone up quite a bit. I felt I could have done 115#, the box jumps for me could have been a little higher as well. To make just a little bit harder in hinsight the ring dips could have been muscle ups. My strength is slowly going up as well, which I knew it would just takes time. Tomorrow I am giving a run at "Grace" 135# not 155# like the beast that Josh is did.

Melissa is back at it with the following WOD.
200M run
15-12-9
squats
pushups
pullups
200M run
6:20
She was awesome and even said she pushed herself harder than she thought she would be able to.

Slow but Steady

Monday 01/11/2010
Back Squat 5/5/5
185-195
CFSB states that if you are working on a 3set of a 5rep max and you hit a PR on the 2nd set you are to not increase the weight until the following week. The premise is recovery. You have taxed your body in a way that it has not been used (i.e. setting a PR) and to keep increasing the weight would only mean that you are decreasing the ability to recover. The following week should be a greater jump in weight (say 10# instead of 5#) if you felt good enough to keep adding weight to the current lifting session.

5rounds
25 Pullups
7 Push Jerks at 135#
11:43
This a WOD Josh did at Fury with a 1K row in the beginning. I did not row, I have no rower. I did not run, I had no time that day, I was already running late. My shoulder stabilizers are SORE!

Today 01/12/2010
Deadlift 5/5/5
205-235
See explaination for only completing 2sets under Back Squat above
12-9-6 protocal at 185

3rounds
400M run
max rep pushups
2min rest
1:32--20
1:39--20
1:39--20
All runs and pushups were done with a 20# vest.

I am confident that I can improve on my strength during this 6week cycle and I understand now that it will be slow and steady.

Back to Strength

I am starting another cycle of CFSB starting yesterday. It is amazing how hard it is to keep the mass that you gain!!!
Back Squat 3x5
175-185-190
then:
Three rounds for time of:
12 Muscle-ups
75 Squats
12:40
MU have not come up in awhile, I was concentrating on getting full extension at the bottom with a rotated locked out position and obviously full ROM at the top.

I will be following the mainsite WODs, just not as much. If I can tweak the MP WOD to fit my CFSB rotation I will, if not this will give me an opportunity to practice my own programming. Like today;

Deadlift CFSB protocal
3x5; 1x15-20
185-200-225; 165x20
then:
10min AMRAP
10-95# Push Press
10 Burpee
5rounds +10PP+6Burpees
then:
Tabata tuck sits

Heavy Day

Today was Back squats and Thrusters.

Back Squats--3x5--195, 205, 215. I felt really good with these today 215 was getting heavy, but I really focuesed on driving out of the hole with the posterior chain and keeping my chest as high as possible. It felt really good.

Thrusters--7x1--115, 125, 130, 140, 145, 150, 160. I was unsure how to increase the weight as this is the first time I have done a 1rep max thruster. It also felt really good and I was pleasantly surprised with myself that I did 160. I think I had 165-170 in me, it will have to wait until next time.

Tomorrow is a mainsite rest day so I am going to do the WOD Josh just did where he busted open his hand. You think I could go sub 10????

PUSH!!

Shoulder press 1-1-1-1-1 reps---120, 125, 130, 135, 145(f), 135
Push press 3-3-3-3-3 reps------130, 140, 150, 160, 165x2
Push Jerk 5-5-5-5-5 reps--------135, 145, 150, 155, 160

If you were to compare the numbers from this date to the previous date you would see mot much increase in the weight. What you do notice is I chose the weight better and made it through all five sets instead of stopping short at 3. My press stayed at 135 and I feel I made an error in judgement by attempting 145, I should have just gone for 140, I feel I would have made it. Push Press went up by 10# and Push Jerk by 5#. As I mentioned I was able to move more weight this date by completing all five sets of each exercise. I am happy with this one. Next time there will have to be increases of weight by each exercise.

Also Back Squat 3x3-- 190, 200, 210. I am scaling back the weight a little and focusing on slow good form.

Should Have Listened...

...to my body!! I am meeting with Josh this Friday (if everything turns out right with schedules) to get some video and some still shots of deadlifts and anything else we see fit. Needless to say I switched up my CFSB rotation and did front squats today. What I did not listen to was the lower half of my body saying it still needed another day break from "Linda" on Saturday. It was a poor turn out.

Front Squat--3x5 155, 165, 175x2

Back Squat--1x10 @ 155#

I was very frustrated with this but feel better now knowing I should have rested another day.

I came home and did the PULL WOD:

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion

Time was 23:00 and I did it in 30 sets. I dropped off of the bar after each set. I had to after the weighted because I had to take off my 20# vest, oh yea! I did not do this as Rxd. It was a good WOD and last time I did it I was only able to make it through 5rounds. Now I need to some how grow my lats to super human size and conquer the 45# weighted pulls!!!

I will do shoulder CFSB tomorrow and "Griff". Josh comment me your "Griff" time

My poor forearms:(

So, I missed the gym on Saturday and the much needed shoulder press strength, however, I did manage to squeeze in a WOD at home. I had planned on the following: 10rounds of 10--HSPU, 10--24" BJ, 10--Wall Ball 20#. Good intentions, however, I cut it to 5rounds. I do not know what I was thinking trying to complete 100HSPU. I made it through 5rounds just barely.

Today was 1rep max back squat day. I REALLY wanted 245#, I achieved 240#. I tried 245#x2, it was just to much. I know I can get 245 in CFT and next time I do do CFT that will be the number I am shooting for. 240# is an increase from 225# so I am happy!!

"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Time--17:27

My forearms are aching!!!! I have bruises on both my radial and ulnar bones from the DB crashing into them. I think that means the DBs were to heavy. I don't know. What I do know is how much this WOD has taught me how slow and weak I am with the turn over of my elbows during the clean, which is why I think the DBs kept hitting my forearms. I felt good with the deadlift from the floor and my shoulder shrugs but my turn over sucked!!!

Tomorrow deadlift 1rep max (shooting for 265#) and 5x5 OHS (shooting for anything I can get) in a.m. and some type of run WOD in p.m. at home

"Barbara" with some Muscle

Thursday 05/28/2009
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

My goal was sub 20min!!! Here are the results 3:01, 3:39, 4:21, 4:31, 4:22 Total=19:54

I am not sure if I am trying to hard in the first couple of rounds or not. This is the one WOD that gets me seeing Pukie by the end. All in all goal was met!!!

Today
30 Muscle-ups for time

Previous goal was 8something. My goal for today sub 5min, attainable but difficult. I ended up with 5:31. I had 2 misses out of the 30. I have been trying to get the video on the blog but it is taking a long time to upload. I will let it run overnight and see where it is in the morning.

By the way, front squats 3x3 170, 180. I did not get 185x3, however, I was able to manage 185x3 on single sets. Not sure if my legs were still feeling Barbara or if the weight is getting heavy enough to start seeing smaller increments in increasing weight. Back squat the same. 155x17 my goal was 20 and how I felt last Thursday I felt I could of completed it but no go.

So I figured out why the video will not post, size is to big. I will have to figure out how to upload to youtube and then post on the blog. I will keep you informed!!

Mentality

Friday 05/22/2009
I agree 100% with Josh it is much better with a friend and that is why CrossFit boxes are wonderful places. I push myself harder when I am with someone that I know is stronger than myself, nature of the beast.

3rounds
3-Hang Power Snatch 95#(I am not as strong as Josh)
30-Double Unders
6-Box Jumps 46.25"
6:10

I enjoyed this as I really need to practice my snatch. I should really drop down in weight and hammer down the technique. I did make up this WOD and I enjoy challenging myself with my own programming. I did it as Josh wanted to either work on snatches or OHS. The concept, a heavy power movement that is a weakness, a skill that involves some cardiopulmonary stress and a movement that I would consider a strength. I would love to re-visit this one again. I need to give Josh a one up on this one for the 115# snatch and 18 box jumps at his 1RM.

Another WOD that I thought would be fun is the following:
3rounds
10-HSPU
20-Wall Ball
10-OHS
Josh let me know how it goes!!!

Before the WOD Front Squats 3x3--160#, 170#, 180# I am getting to the point with front squats where my weight is going to start going up in smaller numbers 180# was a bear and I do not want to compromise form just to get the weight up.
Back Squats--155# for 15reps, next time definitely 20reps

Saturday 05/23/2009
I felt good going into this WOD.
Press--3x5--105#, 115#, 120# again i think my weight is going to go up much slower with this lift. I did not do the protocol today as the WOD had a lot of shoulders in it.

"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

The first couplet was great 5:16 for the first round and 6:50 for the second for a total of 12:07. The second couplet is what got me.

Here is where my mind started playing with me. It was telling me that I had just finished a 5rep max at 120, had just complete 40 HSPU and how in the hell was I supposed to do 40 thrusters at 115# as well as L-pullups (some of my weaknesses) I ended up doing the second couplet but only did 10reps of each exercises each round. First round 2:55 second round 3:08 for a total of 6:04. I do not know why I did not do 20reps my mind told me NO and for some reason I listened. I was really frustrated on the way home from the gym and still as I type this blog. I so could of done all 20reps each round and I needed to for my personal growth in both of those lifts. Next time just tune out my mind and over-ride any and all doubts.

Row, Row, Row Your.......

.....Self into the ground!!!!! That is the most rowing I have ever done!! I must say it wasn't all that bad. One thing that I did not realize was how much my hamstrings work during the row. Good thing Deads are tomorrow. (NOT)

Back Squat 3x5--195#, 205#, 215# I think next week I will have to drop to the 3x3 as 215x5 was pretty hefty for me. Although my 1rep max is 225. I feel at the end of the six weeks I should be in good shape to break that number.

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
26:47

I used the smith machine for bench press as everyone and their mothers were bench pressing. I knew if I set up a bench with my weight someone would come and take it while I was rowing. I really did not want to use the smith machine but at least it guaranteed my spot after the rows.

Tomorrow is mainsite rest day so I am going to do a CrossFit Invictus WOD
Five rounds for time of:
40 Double-Unders
20 Knees to Elbows
10 Handstand Push-Ups
Not necessarily a strength WOD but it has three exercises that I could definitely improve on

I finally met "Grace"

05-09-2009
Shoulder Press
3x5--85#, 95#, 105#
12-9-6 protocol 85#
rest then:
"Grace" 14:16

The protocols for the strength days sure kick your butt. 85# seems like a light weight to some but it was difficult. You only get a minute rest between sets and after finding your 5rep max it sure is a kicker.

I agree 100% with Josh, I NEED bumpers. Grace sucked without them. Lowering the weight does tax you more than being able to drop the weight from shoulder height. Still working on strength for BW lifts but I was able to complete all 30reps without having to scale down in weight.

Today
Back Squat
3x5--185#, 195#, 205#
rest then:
AMRAP
10--95# Push Press
10--Burpees

I achieved 4rounds + 10PP. It sure is different having to throw weight around while you are gasping for air. I am also working on opening my right shoulder more on overhead lifts, that in and of itself should be an exercise. The back squat was just right as I got stuck on the last 2reps of the last set, obviously I made them but boy was my face red.

Leaps and Bounds

Yesterday was Front Squats and then a WOD at home
Front Squat
3x5--145, 155, 160

Back Squat
1x15-20--140(BW)x20
This was harder than it looks on paper, a straight set of 15-20 without racking the bar. I probably should have stopped at 15 as after that my form was a little sloppy.

The WOD at home was as follows:
5rounds
10-44" Box Jumps
10-Knees to Elbows
Time 13:53
I then ran a 400M with a time of 1:30

Here are two videos of a plain 44" box jump and then the burpee box jumps at same height.

44" Box Jump


44" Burpee Box Jump

MIND the small stuff

With the CFSB program I find my self minding the small stuff more. (i.e. active shoulder with presses and HSPU, midline stabilization with squats etc.) Here has been the last couple of days.

Friday March 1, 2009
Front Squat:3x3--145, 155, 170--I was well pleased that I made that weight, just keep those elbows up.
Rest: then
15-12-9
BW Power Cleans
Burpees
15:14 My form starts to go with the power cleans toward the end, but it was a good workout

Saturday March 2, 2009
Shoulder Press:5x3--95, 105, 115--Need to work more on my right active shoulder
Rest: then
10-7-4 85# shoulder press. The goal is to do all 10 rest a minute all 7 rest a minute all 4 which I did. I contemplated 95# and glad I did not. My shoulders are still sore
The MetCon when I got home was as follows:

Suicide Run with KB or DB -

Best to use marked football field. Start at goal line. You will move the kettlebell up the field 10 yards at a time returning to goal line to do your pushups. Sprint back up the field to the KB and move it forward 10 yards. Time stops after your last round of pushups. Use 1 53lb KB. Make sure to alternate carrying arms.

1 round for time:
Take KB to 10 yard line. Sprint back to goal line. Do 3 pushups
Take KB to 20 yard line. Sprint back to goal line. Do 6 pushups
Take KB to 30 yard line. Sprint back to goal line. Do 9 pushups
Take KB to 40 yard line. Sprint back to goal line. Do 12 pushups
Take KB to 50 yard line. Sprint back to goal line. Do 15 pushups
Take KB to 60 yard line. Sprint back to goal line. Do 18 pushups
Take KB to 70 yard line. Sprint back to goal line. Do 21 pushups
Take KB to 80 yard line. Sprint back to goal line. Do 24 pushups
Take KB to 90 yard line. Sprint back to goal line. Do 27 pushups
Take KB to 100 yard line. Sprint back to goal line. Do 30 pushups

Time was 15:58 again the pushups are what got me. I also did not have a 53# KB so I used Josh's suggestion and carried the 35# KB in one hand and the 20# med ball in the other and switched arms each 10yards (thanks Josh)(that was sarcasm) Immediately after I ran a 400 with the time of 1:40 not bad

Today
Back Squat:3x5--175, 185, 195--A PR from last Back Squat which is what the CFSB program wants a PR each time
Rest: then
4rounds of the following:
7 of each
HSPU
30" box jump
Pullup
The box jumps and pullups were with a 20# vest.
Time 7:43 again a 400M run after 1:27
The Box Jumps should have been higher

CFSB

In my futile efforts to increase my strength I have made the executive decision to start the CrossFit Strength Bias program. Today was #1. The premise behind the program is such: four basic lifts Back Squat, Deadlift, Front Squat and Shoulder Press completed in either 3x3 or 3x5 methodology 4x/week with heavy MetCons post lifts and gymnastics/skill work as well, with the goal of setting a PR each week in each lift even if it is by 5#.

Today Back Squat 3x5 165, 175, 185; which I felt was just right. Then after a rest break 105#squat snatch/chest to bar pullups one round 15-9-3 which took me 12:03 to complete. It shall be interesting to see how my strength improves the next 6weeks. I am really excited to start completing WODs as Rx'd as far as weight is concerned. I will follow the main site WOD just scale it to meet the demands of the program. The program is alot more detailed, which would take to long for me to explain. If anyone is interested let me know and I can e-mail you the article.

Tomorrow 3x3 deadlift and 5rounds of 5 115#SDHP/10ring dips with 20# vest with 1:30min cumulative L-sit work.

Psssst, Here is the secret, the real reason for the CFSB program is to increase my strength to keep my times lower than Josh's (Do not let him find out!!!)

Double WODage

I have been behind on some of the WOD's for various reasons and decided to make one of them up today so I did to WOD's a strength and then a MetCon later in the evening.

Back Squat 3-3-3-3-3 reps
185, 205, 215(f), 185, 185
I felt pretty good with this numbers. My one rep max is 225 so to do 3 at 205 is not bad. I took some time after the squats to work on "Box" squats for more hamstring and glute activation. I will tell you something it is hard to get off of a surface using just hamstrings and glutes, but a great way to get them activated in the squat.

For time:
100 Inverted burpees
9:03 I text Josh to see if he would like to make this one up with me, he declined. (Hope you feel better) I did the roll version instead of the kip. The kip is definitely more taxing and requires greater skill. I just need to work on my floor kip.

Tomorrow Deadlift 1rep max, goal greater than 155

Very Pleased

BackSquats 3-3-3-3-3 reps I have read two ways that this WOD can be performed. The first way (the way I had been doing it) is to find your 3rep max, which means keep adding weight and doing sets of 3 until you reach the last set or you can not add any more weight. The second way is to do all 5x3 with the same weight which they say should be about 90% of your 1rep max. I decided to try the second way this time. My one rep max is 225 so roughly 90% of that is 200. So, I loaded the bar up with 200 and away I went. I was surprised that I did all 5x3. I enjoyed this way better as I can feel my legs more today. I think my 1rep max could be higher, I think I will stay with this method for awhile whether it is 5x3 or 5x5 and see how the strength comes. I need to do the same with deadlift as I am stuck at 245. Monday is hang squat cleans with 155#, I am shooting for 2 rounds at 155 and the rest at 135 we will see.

Emma's Rollovers

Under the Weather

It has been awhile since I have posted, I have been a little under the weather, not sure if it is lack of sleep from family in town, poor nutrition as I have not eaten very well or if I am just getting sick. I have managed to get in some WODs and am behind for the above reason.

Last Wednesday
Back Squat 5-5-5-5-5 reps
115-135-145-155-165
This was done after "Eva" and at the beginning of my unwellenss, I could of gone harder and I do not know why I did not

Friday
"Angie"
For time:
100 Pull-ups 7:06
100 Push-ups 7:01
100 Sit-ups 5:02
100 Squats 3:43
Total 23:04
I have previously perfromed this WOD and made great improvements, I felt good this day.
My last time was 28:42 which is a 5:38 decrease in time, I was very happy

Today
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Poor performance I only managed 4rounds, I was tired and hungry when this was being performed. I felt my thrusters were more solid today, I just could not manage the workload to get any more rounds.

I have been reading alot about the Zone diet and feel very strongly that I need to follow this more to a T not just for my performance with CrossFit but also for my personal health. I have not been on it long enough to really say the reason I am not feeling well is because of the poor nutrition the last couple of days, but it seems every time, since I have started the diet, I eat poorly I feel poorly. I have big goals for 2009 both physicaly and nutritionaly. I hope I can rise to my expectations and show myself what I am made of.

P.S. I now have a Buddy Lee jump rope (a christmas) present. Watch out Double Unders!
3-2-1 GO!