Let lift something heavy

3rounds
10 DL @ 185#
100M suicide run (in 25M increments)
914

I was excited that I used 185 and that all 3 rounds were unbroken, in hindsight should have gone for 200#. The run was all mental total distance ran on each run was 500M almost a mile. Good WOD just should have used heavier weight. I am getting there though

Deads

Deadlift 5/5/5
235-245, 245 is my previous 1rep max which is know my 5rep max. Cannot wait to see my new 1rep max
21-15-9 @185, I blew through this much to my surprise, very exciting!!

3rounds for time:
50 DU
50 Back Extension
7:47
My back was toast

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

Catch Up

I do not know how I missed posting this but I did.
Friday 11-20-2009
Deadlift 1-1-1-1-1-1-1 reps
185-205-215-235-245-255-260

This was exciting for me as this was my PR when I was doing the CFSB program about 6months ago. I have been waiting patiently to improve on this. I do not know if it was the form (techniques I learned from the cert) or if I was really fresh. I would like to think it was the technique as I have been fresh before and did not pull that weight. Either way my new PR is now 260. 20 more pounds for 2x BW deads

Tuesday 11-24-2009
Shoulder press 1-1-1-1-1 reps 125-130-135-140-145
Push press 3-3-3-3-3 reps 135-145-155-165-175x2
Push Jerk 5-5-5-5-5 reps 140-150-160-170-180x3

These are all new PRs for me. I know I did not get the last set of the 3PP or the 5PJ, however, I was able to get it up. I am loving the overhead stuff and my form was MUCH better for the PJ this time around (definetly techniques from the cert). Also all of these lifts were pulled from the floor, I have not made the racks yet. I am impressed with myself.

Wednesday 11-25-2009
400 meter Walking lunge
12:22 with 368 steps
Josh text me his time which did help to have a goal, however, looking through the comments section on the mainpage most people were in the 11-15range with the elite in the 8s. My glutes have not hurt that far up on my butt ever, it was almost like my lower back hurt that is how far up it was.

Saturday 11-28-2009
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
5-4-4-4-4=21 total rounds

This was harder than I thought it would be, but very fun. It is fun to go in short bursts as hard as you can with a quick break.

I just purchased a storage shed and have cleared out my garage. I am excited as it is completly bare except for some food storage and stuff we access alot.

I am SORE!

10/20/2009 Tuesday

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

16:16

Cleaning my BW gets me after awhile, just need to work on as little as rest as possible. In order to get better just gotta attack it.

10/21/2009 Wednesday

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pulls-12,12,12,12,12,9,8,9=86--goal was 12

Pushs-12,12,12,8,7,6,5,5=67--goal was 12

Sits-14,13,12,12,12,11,11,11=96--goal was 14

squats-15,15,16,16,15,15,15,15=122--goal was 15

371

I did not make the pullups only because I lost my rythmn of the butterfly mid cylce on the last three, other than that I would have made all 12. The pushes are always hard for me and I should have gamed it better, not reaching for such a lofty goal, should have done 10s. I thought for sure sits would be 14, do not know what happened. Squats I could have done 16s.

Then

later in the day I did the following:

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

11:29

I wanted to see what it would be like to do 2 WODs in a day. That day, not bad. The next 4, I was sore. My glutes from the top of my butt to the bottom was SORE also my abs were on FIRE, SORE to cough, laugh, sit up, etc.

Melissa did TSE as well and here are her numbers.

Pulls-11,8,8,8,8,8,7,7=65

Puhses-12,12,10,7,8,7,7,6=69

Sits-8,8,7,7,7,7,7,7=58

Squat-12,12,12,12,12,12,11,13=96

288

10/23/2009 Friday

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

15:57

I was pleasantly surprised at how well I did with the thrusters. The rope climbs were tripled as I have a short rope and to make up the slack that is what it has to be. I also do not have alot of room so they are perfomred from the supine position keeping the planck position throughout the entire motion, tough but not the same.

10/24/2009 Saturday

Deadlift 5x5--185, 205, 215, 225

then

"Flight Simulator"
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders--4 misses made it on the 5th attempt
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders-- 1 miss mad it on the 2nd attempt
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders--1 miss mad it on the 2nd attempt
35 unbroken double unders--1 miss mad it on the 2nd attempt
30 unbroken double unders
25 unbroken double unders--1 miss mad it on the 2nd attempt
20 unbroken double unders
15 unbroken double unders--1 miss mad it on the 2nd attempt
10 unbroken double unders
5 unbroken double unders

21:48

This took me WAY longer than I thought and I can not believe I missed 4x on the first 25. My calves and forearms are now SORE!

I have forgotten to blog that I have ran 2 5Ks that I forgot to mention one at 23:12 which is my PR and the other at 24:13, I was dealing with my sinuses on the latter and feel I could have met if not obtained a new PR if I was fresh.

Tired

Tuesday
Deadlift 1-1-1-1-1-1-1 reps

185, 205, 225, 235, 245, 255(f), 250(f), 245

All I can say is that I am stuck at 245 for deadlifts.

Wednesday

Five rounds for max reps of:
Body weight bench press 11, 11, 9, 9, 9
Pull-ups chest to bar 17, 17, 17, 15, 15
Body weight back squat 10, 10, 10, 10, 11

Total of 180. This was surprisingly harder and more taxing then some of the MetCons I have done. The squats were more about the respiratory volume after the pullups than strength in my legs. I did this with Tommy. The rests between exercises were about 1min and the rest between rounds was ~5min.

Today

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Time was 20:17 I do not have GHD or access to one so I subbed Knees to Elbows. Not quite the same, however, it got the job done. I am still excited that I am able to use 135 for squat cleans and do not have to scale, however, it does take me much longer in the WOD. I can string together the first 5-6 on the first round after that they are in 1s. It is also frustrating not being able to ditch the weight from the front rack position. I have to expend the energy to lower it to the ground or get yelled at by the so called trainers at the gym whose clients are not even breaking a sweat. (Sorry for the soap box). Bumpers could not come soon enough.

Tomorrow is "Angie" this will have to be after I work at SJHMC. Last time was 18:54, we will see what happens.

Tomorrow is supposed to be Fight Gone Bad IV. I will not be able to participate in this event tomorrow secondary to working and time restraints with family after work. So "Annie" it is.

Lightning Run

Not because I am fast but because as I was running my 10K I had a great view of the storm coming in and lots of lightning. Pretty amazing!!! My 10K time was 51:24, which I felt was great for me. On the way out was uphill for part but it made for a nice trip back.

I had planned on doing "Randy" but I was exhausted from the 10K and the deadlifts before my attempt at "Randy" My attempt at the deadlift was OK.

3x3--245, 255

21-15-9 protocol--[11-10]-[10-5]-[5-4]

I was tired with the deads and I could feel my back not locked into position toward the end. The 3x3 was an increase and I know when I am fresh I should be able to pull 260x3.

I ended up buying a 1.5 pood KB over the weekend. I wanted to buy some steel plates as well, however, I did not talk to Melissa about it before hand and it caught her off guard. She says I can buy some so I will make the trip later this week. The 1.5 pood is awesome.

I also took some time looking through the journal on snatches and decided that I will do the Burgener Warmup and the Skill Transfer Exercises with my warmup before the WODs. I made a video of it and here it is. It was toward the end of my time in the garage and I was getting tired, so some of the exercises/skills are not as tight as they should be. I will be making some PVC bars of different weight to practice with so I do not make the jump from a PVC pipe to a 45# bar.

Josh notice KB #2 in the background!!!

My Back is Sore

Thursday Tommy came over in the A.M. and we did handstand Helen. I need to be more consistent with my runs, however, all in all it was a good WOD.



On Friday I got together with Josh for some deadlifts and an affiliate WOD. I was able to achieve a 5rep max deadlift @ 250#. I am feeling great about my deadlifts, I just need to feel that way about my back and front squats. Maybe I will scale back the weight and work on slow correct form and work my way up from there.

Here is my 5rep deadlift at 245#, the 250# video is all blurry for some reason. As I look at it I notice my hips are closed at the top. I think I am afraid to hyper-extend and hurt my back. I will work on it for sure.

The WOD after was snatches, C&J, thrusters and C2B pullups. I scaled the snatches to 95# and the C&J and thrusters to 115#. Needless to say my back is sore as well as my posterior shoulders. Good WOD just need to not be afraid of steel plates over my head.

Feeling Good

So, today was not a PR but it was a good day mentally.

This am I did 3x5 Deads @ 225#, 235#, 245# and 1x12 @ 200#. Right were I left off two weeks ago. Feeling Good!!!

This pm was a 5K run, now I would be lying if I told I did not care for a PR because I do, however, this 5K was more evenly paced than my others have been. 7:53, 8:19, 8:01=24:13.

I was not out of breath as much as I have been which means I could have pushed harder, however, my POSE form I feel was much better (which could attribute to me being less out of breath) and I was more relaxed this 5K. I know I can run in the mid 23's, I just need to do what I did tonight with greater intensity. I can not remember what Josh's 5K PR is, but as always I am gunnin' for it.

Do you think mile time trials would do the trick??

Milex3 rest as long as it took you to run the mile???

Or maybe I could do CFSB-CrossFit mainpage WOD and CrossFit Endurance!?!?!?!

Dead POSE

Tuesday

1rep max deadlift @ 260. I really wanted 265 but my back was rounded a little on 260 and I did not want to chance it. OHS 5x5 85, 95, 105, 115, 125. I was pleasantly pleased with this as I have never attempted max OHS. During the lifts I met a guy who was interested in starting CrossFit and in my haste explaining to him about CF and being late for work I forgot to complete 1x20 of deadlifts. My goal is 200# which I feel I could do.

Later in the P.M. I ran a 5K in 24:06. I ran it in the heat around 230pm which the heat got to me by the start of mile 3. I am getting much better at my POSE running and need to learn how to run faster using it. I feel as I try and run faster the mechanics of the POSE method start to fall apart. My knee is hurting less during the run, which is also great.

I needed that!!!!

Deads 3x5--215#, 230#, 245#
12-9-6 protocol with 200#
My 1rep max at 245 has now become my 5rep max

5rounds
5--HPC&J @ 120#
5--MU
12:42

I will do "Barbara" on Thursday with a goal of sub 20min which will be 36secs faster than my current PR

That was fun

Deadlift 3x5--205#, 215#, 230#
21-15-9 with 185#
I made it through the 21 ok with the 15 I ended up with 14-1 and then all 9. My back would not let me get that last one and I knew if I pushed it my back would round which I did not want. I am very pleased with my strength in this lift. I am able to pull 230x5 with my previous 1rep max at 245. I am looking to increase that number greatly come the end of the six weeks.

The WOD
Five rounds for time of:
40 Double-Unders
20 Knees to Elbows
10 Handstand Push-Ups
17:57

I have periodically been completing the WODs with a buddy of mine (Kevin) when our schedules coincide. Today he did this at the gym post strength and I did this at home. I will tell you what my lats and deltoids were burning towards the end. You wouldn't think that DU get your lats but they do. I do not know how to increase my speed with the K2E. They slowed me down greatly. Josh you gotta try this one.

Cindy, Cindy. Cindy

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

22 Even, I was gunning for 23 and one pull up just to say I was ahead of Josh, however, she got the best of me. My weakness is definitely pushups. They have gotten way better, but I am still compensating with my right shoulder, and it drives me crazy. When I try to stabilize it during a WOD I end up slowing way down. Maybe I should try the 100day pushup challenge and focus on strict pushups with great form. On a good note my last "Cindy" was only 14.

Tuesday 05/12/2009
Deadlift 3x5--195#, 205#, 215#
15-12-9--185#
I am feeling great about my strength days and feel it will pay off in the end.

3 rounds of:
1 minute max rep weighted PU
1 minute max rep weighted ring dip
1 minute rest
20# vest
PU 20, 16, 14
Dips 10, 9, 8

This was harder than it looks especially the dips.

Bring Me The Dead

Yesterday was Deadlift day.
3x5--185, 195, 205
12-9-6 protocol 185
As you can see I ripped open my right shin. Boy did I have some good looks that day. I went into this session with a poor mindset, not sure why just not there, however, I felt good about the numbers and was struggling on the 205 and the 6 of the protocol.

I tried to follow the mainsite WOD:
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

I made it through 5rounds with my 20# vest. I was not able to pull any more after the fifth round. I do not know how people make it through all 10rounds with 45#. MONSTERS!!!!

I am still getting used to the heavy MetCons and am playing with when to do certain exercises on the strength days. What I mean is, picking C&J's at the beginning of the week as front squats and presses are at the end and do deadlifts and squat type stuff at the end of the week since those strengths are at the beginning. Tomorrow is just a plain MetCon of 20min or less. I want to get right around 20min so I will have to choose wisely.

Interesting!!!

Can someone please explain to me why I am stuck at a 1rep max of 245# for DL, however, have a 3rep max of 235#???? That is exactly what happened today. I did a 3x3 DL for a max and achieved 235#. I feel it was my form as when I look back at the last 1rep max attempt I think I had to much knee extension, which would basically make the move a VERY HEAVY good morning. Today my knees were not so extended which allowed my back to lock into extension better and next thing you know 3rep max at 235#.

For the heavy MetCons I am going to try and follow the main site WODs and scale the weight and rounds or reps appropriately. Today was SDHP and ring dips. I was initially going to do 5 rounds and wear a vest, however, I decided to skip the vest as I felt I would just slow down to get through the rounds and I did AMRAP in 10min instead of five rounds. Each day of the week they have a different goal for time purposes on the MetCons, today was 10min. That is how I decided on the 10min AMRAP. I was able to achieve 8rounds with 5 115# SDHP/10 ring dips. As I mentioned before I did not use the vest as it is supposed to be a MetCon with heavy lifts not just all out heavy activity. They want you to get used to pulling heavy weight under cardiovascular stress. They mention a couple of times in the article that people usually take breaks not because the weight is too heavy but because they can not breath. The program is an attempt to #1 increase strength with the heavy lifts and #2 increase cardiovascular capacity by performing heavy MetCons.

Wouldn't that be awesome if my Fran time was faster than Josh's at the end of the 6weeks:) (Here I come sub 4min)

Just Gotta Lat It Go

Monday
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

They give a choice between Mary or Cindy. I was very tempted to do Cindy again as I wanted to see my improvements, however, I had never done Mary and I need to work on my weaknesses which would be legs. I completed 10rounds in 20:40. I thought I was going to get 10 under 20:00, however, on the start of my 10th round I looked and thought I had 2.5min when in actuality I had 1.5min. Great workout all exercises were done unbroken and my lats are sore. 150pullups in 20min is alot, unbroken at that. I have been sore before but this time it goes from armpit to about belly button level. Just kept pulling with the goal of no broken sets. The pistols were also fun as when I was finished and walking back to the locker room I could feel my hips shaking. Makes for alot of people staring.

Yesterday
Deadlift 1-1-1-1-1-1-1 reps
1rep max dead lift. My goal was 265 as my previous max with the Crossfit Total WOD was 245.
185, 205, 225, 245, 255
It was a PR but my back was rounded with the last rep and I am really trying to be as perfect as possible. I did not want to try for 6 and 7 as I knew if I went higher I would really round my back and it would be unduely sore the next day.

Today was a rest day as I had a continuing education course on home modification and I did not get home until I started typing this. I am anxious for tomorrows WOD that Josh has already done. The squat cleans are what gave my back problems last time which is what is in store for me tomorrow, however, I am going to own it. I will have to scale the weight to 115 from 135 to complete. Goal 25min we will see.

New Year's Resolutions

Not my Resolution, but every one elses. There were so many people in the gym on Monday it was ridiculous!! I could barely get a spot let alone hold that spot for my workout. Crazy!!!

Any way, Monday's WOD for me was as follows:
Deadlift 3-3-3-3-3 reps
My goal, obviously, was to better my 3rep max, last time was 205 this time
185-195-205-215-225
I'll tell you what I was excited, my form one the last 2reps of the last set were not the best form, however, I was able to manage 3reps at 225. Two 45's on each end of the bar looks pretty cool!!

Today's WOD
Hang power clean 1-1-1-1-1-1-1 reps
An Olympic lift that I need much practice on.
95-115-125-125-115-95-95
Pretty poor if you ask me, but I am not too put out by it. I know I need to work on my form and once I get it down the rest will fall into place. I have good form and quickness with 95 and 115 pounds, any heavier I am unable to perform without poor form. My upper trapezius are also not strong enough to pull that kind of weight right now. I ended today practicing the lift with low weight and trying to nail the technique for future attempts.

After this week I am going to try a new frequency of when I perform the WOD's. Friday is my B-day and Melissa has something planned so I will not be able to go to the gym on Saturday. Here is what I am going to start doing. The main site suggests you do a frequency of 3days on and 1day off and just keep rotating. I choose not to go to the gym on Sundays so that does not fit into my schedule as I will always fall behind. So, what I am going to start as of 01-12-09 is 2days on 1day off 3days on. That would mean my off days will always be Wednesday and Sunday with the option to have Thursday off if I choose the 3on-1off-2on instead secondary to scheduling conflict. The reason for this as I am beginning to feel as I can tolerate the WODs more I am running my self down on days 4 and 5 and am unable to give it my all at times. This will allow me to get the rest I need to always BRING IT!!! each and every time I step foot in the gym.

Double Up

First day back in a week and I feel good. Today I did my max 3rep deadlift as well as max shoulder press.
I started with the Deadlift having never figured out my max for this exercise I did not know what to expect. I started my first set with 135 with the mind set of increasing each rep by 10lbs, however, after the second set I came to the conclusion that I need to push myself to achieve the results I am looking for and increased the rest by 20lbs. This is how it went.
135x3
145x3
165x3
185x3
205x3
That was perfect as my last rep with 205 was hell, I can honestly say I do not think I have put so much effort into a lift before. I really wanted it and I got it, my back is sore as I sit and type. I can only imagine what the next few days are going to be like.

On to the shoulder press. As most know I have had my Labrum (shoulder)repaired on my right side and as a result (not directly) I have compensation patterns on that side when I lift and I really noticed them today. I never really appreciated the necessity of a strong Serratus Anteroir (especially the lower fibers)in over head movements. Performing this exercise in front of a mirror really brought that to my attention. I have always been aware of the weakness in my rotator cuff and in my deltoid just not this much. I really want to correct this and I feel performing the olympic overhead lifts will assist in that if I am not careless about it and am safe.
This is how the shoulder press played out.
(1-1-1-1-1-1-1) 75-85-95-105-110(f)-95-95-100
I really noticed the difference in the sides right from the start but it made a big impact with the heavier weight as I could position my scapula in the right position but then my deltoid could not handle the load. So, I have something to look back on and to work towards; greater than a 105 shoulder press