Weight: 250.5
Third week!
I'm glad I'm sticking with this so far. Back up and on my 'normal' (still not used to it) early AM schedule so we'll hopefully keep that going.
Didn't get the rest and recovery that I had fully hoped for this weekend, but it was fun and the work in the yard needed to be done.
Shoulder a little sore, back feeling much better. Overall still feeling great after 2 weeks.
Weight went up this morning. Could be muscle, could be some weekend eating. Not sure. I'm definitely not 'skimping' the workouts and leave everyone feeling like I went swimming I'm so soaked so I'm not too worried about it. My eating has been much better these last two weeks than the weeks before that so I have to believe this will turn around. I read somewhere before I started crossfit that the scale might jump up for a few weeks so I'm just assuming my body is adjusting and I'm building muscle and that it'll sort itself out.
Today's workout was good. I tried early on to sneak in my first Rx but just couldn't get the form and ranged I needed in the wall-ball and needed a bit of 'cheat' on some of the sit-ups. I think in a few months a workout like this will be prime Rx material.
Pre-workout Strength Training:
Worked up to 105 x 5 on Push Press (shoulder press)
Workout:
20-16-12-8-4 (declining reps for 5 sets)
200m run (1 time per set)
Situps
Wall-Ball
Finished in 17:35.
Was starving when I got home and am still running 'hot' it feels like. Might need to kick in a cup of coffee to offset this early morning fog.
Monday, June 16, 2014
Crossfit: Week 2, Day 5-6
Friday was "Nancy".
It was my first 'named' workout and it was pretty intense.
5 round for time:
400m run
95# Overhead Squat, 15 reps. (I scaled to just the bar at 45#)
This was really tough. The alternating squats and running was blowing up my legs for sure. I hadn't ever done overhead squats and scaled to just the bar. It was tough but I got all 15 reps for each set and next time I think I will go heavier.
Finished 24:30.
Saturday was the 'fundamentals' class. I learned some stuff and worked on my deadlift form again. I really was hoping it wouldn't be a workout but it was, don't have much left in the tank this week. Oh well.
It was my first 'named' workout and it was pretty intense.
5 round for time:
400m run
95# Overhead Squat, 15 reps. (I scaled to just the bar at 45#)
This was really tough. The alternating squats and running was blowing up my legs for sure. I hadn't ever done overhead squats and scaled to just the bar. It was tough but I got all 15 reps for each set and next time I think I will go heavier.
Finished 24:30.
Saturday was the 'fundamentals' class. I learned some stuff and worked on my deadlift form again. I really was hoping it wouldn't be a workout but it was, don't have much left in the tank this week. Oh well.
Friday, June 13, 2014
Crossfit, Week 2 Day 4 (recap)
Yesterday was brutal.
50 double unders
40 weighted lunges 45/25 (20 each leg)30 HR push ups 20 KB snatch (10 each arm) 53/35 10 Deadlifts 225/155
So here is what I did
Round 1
150 Single Jump Ropes
40 Weighted Lunges 25#
30 HR Push-ups (on knees past no. 5)
20 KB Snatch (26#)
10 Deadlifts 135
So Round 1. Jump rope took a while but nothing agonizing, but the weighted lunges were brutal. My arms and shoulders where the worst trying to hold the 25# plate above my head, but even just regular lunges would have been hard I bet. 30 HR Pushups I could only get 5 regular in before I couldn't get off the ground, so the rest were on my knees. KB Snatch was actually uneventful, but I went too heavy on the Deadlifts and I was having issues with my form so I kept trying to fix it with the coach and do the exercise with was hard.
Round 2.
As I'm starting my jump Rope for round 2, about 20-30 jumps in the two people in my group (it was the late class so just the 3 of us) finished at about 18 minutes. That meant this whole 2nd round was just me against the world (not that I was keeping up against them anyways).
Coach had me do non-weighted lunges and those were tough but not all 40, Then he had me switch to just regular knee push-ups which I had to break into sets of 3-5 but got those. Instead of KB Snatches I went to KB hip swings, and the Deadlift was lowered 40# between sets and I still struggled with my form while lowering the bar. My form going up is perfect, but lowering it I want to bend my back to soon. I think it stems from being told never to lean over without bending your knees. It will take some work.
Today's workout is 'Nancy' for time. I am so sore, but I feel like I need to go. I feel like listening to the voice inside is just being soft. But dear god everything hurts.
Only one way to go from here.
50 double unders
40 weighted lunges 45/25 (20 each leg)30 HR push ups 20 KB snatch (10 each arm) 53/35 10 Deadlifts 225/155
So here is what I did
Round 1
150 Single Jump Ropes
40 Weighted Lunges 25#
30 HR Push-ups (on knees past no. 5)
20 KB Snatch (26#)
10 Deadlifts 135
So Round 1. Jump rope took a while but nothing agonizing, but the weighted lunges were brutal. My arms and shoulders where the worst trying to hold the 25# plate above my head, but even just regular lunges would have been hard I bet. 30 HR Pushups I could only get 5 regular in before I couldn't get off the ground, so the rest were on my knees. KB Snatch was actually uneventful, but I went too heavy on the Deadlifts and I was having issues with my form so I kept trying to fix it with the coach and do the exercise with was hard.
Round 2.
As I'm starting my jump Rope for round 2, about 20-30 jumps in the two people in my group (it was the late class so just the 3 of us) finished at about 18 minutes. That meant this whole 2nd round was just me against the world (not that I was keeping up against them anyways).
Coach had me do non-weighted lunges and those were tough but not all 40, Then he had me switch to just regular knee push-ups which I had to break into sets of 3-5 but got those. Instead of KB Snatches I went to KB hip swings, and the Deadlift was lowered 40# between sets and I still struggled with my form while lowering the bar. My form going up is perfect, but lowering it I want to bend my back to soon. I think it stems from being told never to lean over without bending your knees. It will take some work.
Today's workout is 'Nancy' for time. I am so sore, but I feel like I need to go. I feel like listening to the voice inside is just being soft. But dear god everything hurts.
Only one way to go from here.
Thursday, June 12, 2014
Crossfit: Week 2 Day(s) 2-4
Catch-up!
Tuesday was a tough workout.
4 round of the following
25 situps
15 box jumps
400m run
This was the first workout I've 'finished'. I had to scale the exercises but not the reps or rounds. It was brutal.
Wednesday and Today I didn't wake up for my workouts. Yesterday I couldn't play catch-up because we had a concert at night but I am planning on going tonight. I really don't think I could have done much yesterday anyways. I'm extremely sore muscle wise in my arms still from Monday's shoulder press and burpees. Like last week with legs I absolutely destroyed my arms and it's taking several days to be functional again.
Tonight's workout is another brutal one.
2 Rounds for time
50 double unders
40 weighted lunges 45/25 (20 each leg)
30 HR push ups
20 KB snatch (10 each arm) 53/35
10 Deadlifts 225/155
I'm not sure what HR push-ups are but I can't do double unders yet but I'm sure it'll scale to 75 singles or 100 singles or something. Weighted Lunges and KettleBall I may be able to do or scale weight, and I'll probably have to scale back the Deadlifts as well weight wise, but I'll try to finish it strong. Either way that's a lot of moving.
And I thought I was sore today.......
Tuesday was a tough workout.
4 round of the following
25 situps
15 box jumps
400m run
This was the first workout I've 'finished'. I had to scale the exercises but not the reps or rounds. It was brutal.
Wednesday and Today I didn't wake up for my workouts. Yesterday I couldn't play catch-up because we had a concert at night but I am planning on going tonight. I really don't think I could have done much yesterday anyways. I'm extremely sore muscle wise in my arms still from Monday's shoulder press and burpees. Like last week with legs I absolutely destroyed my arms and it's taking several days to be functional again.
Tonight's workout is another brutal one.
2 Rounds for time
50 double unders
40 weighted lunges 45/25 (20 each leg)
30 HR push ups
20 KB snatch (10 each arm) 53/35
10 Deadlifts 225/155
I'm not sure what HR push-ups are but I can't do double unders yet but I'm sure it'll scale to 75 singles or 100 singles or something. Weighted Lunges and KettleBall I may be able to do or scale weight, and I'll probably have to scale back the Deadlifts as well weight wise, but I'll try to finish it strong. Either way that's a lot of moving.
And I thought I was sore today.......
Monday, June 9, 2014
Crossfit Week 2, Day 1
Week 2, Day 1
Weight: (forgot will do tomorrow)
Mentally exhausted from being out of town all weekend and dealing with funeral stuff and 10+ hour driving but this morning I got up and got going when the alarm went off.
Today's workout:
A bit of stretching and a 400m run to warm up and then it was 5 rounds of pull-ups. I'm not sure in my entire life I've ever been able to do a 'real' pull-up but I got the strongest band they had for help and got 1.5 for 5 rounds. It's frustrating to see the people around me doing so much more/better but I'll be there some day I'm sure. Lose some weight, build some muscle and I'll be where I want before I know it.
This workout was hard to figure out what I needed to do (math + mornings = fail) and was even harder once I got into it. I learned a new term today. EMOTM (every minute on the minute)
EMOTM 12
1st minute: Max effort Shoulder to Overhead
2nd minute: 5 burpees
Total Target Weight Scaled: 4500
So essentially you had to do shoulder presses for a total of 4500lbs over 6 sets. Break that up into whatever you want. If you were doing 100 pounds then you had 45 reps to do over 6 round. I was just doing the bar so I had to do 100 reps (bar is 45lbs) or roughly 17 reps per round. I think this is eventually what got me. Not that it would have been easier to do a heavier weight, but the sheer number or reps was a killer.
Round 1 was the only round I got my 17 reps and 5 burpees perfectly. After the 3rd round the coach had me do modified burpees so I could catch my breath between rounds better. The 3rd or 4th round (can't remember) I only got 2-3 reps total for the presses, but the following rounds I managed to get at least 10. At the end of it all I was 35 reps short of my target 100. So I had to do 5 'penalty' pull-ups. My arms were shot but between the band and a little help from a leg on the box I got 5 'good' ones in.
My arms are spent but my shoulder isn't in any more pain than usual. I'll call it a win for today, or at least progress.
Weight: (forgot will do tomorrow)
Mentally exhausted from being out of town all weekend and dealing with funeral stuff and 10+ hour driving but this morning I got up and got going when the alarm went off.
Today's workout:
A bit of stretching and a 400m run to warm up and then it was 5 rounds of pull-ups. I'm not sure in my entire life I've ever been able to do a 'real' pull-up but I got the strongest band they had for help and got 1.5 for 5 rounds. It's frustrating to see the people around me doing so much more/better but I'll be there some day I'm sure. Lose some weight, build some muscle and I'll be where I want before I know it.
This workout was hard to figure out what I needed to do (math + mornings = fail) and was even harder once I got into it. I learned a new term today. EMOTM (every minute on the minute)
EMOTM 12
1st minute: Max effort Shoulder to Overhead
2nd minute: 5 burpees
Total Target Weight Scaled: 4500
So essentially you had to do shoulder presses for a total of 4500lbs over 6 sets. Break that up into whatever you want. If you were doing 100 pounds then you had 45 reps to do over 6 round. I was just doing the bar so I had to do 100 reps (bar is 45lbs) or roughly 17 reps per round. I think this is eventually what got me. Not that it would have been easier to do a heavier weight, but the sheer number or reps was a killer.
Round 1 was the only round I got my 17 reps and 5 burpees perfectly. After the 3rd round the coach had me do modified burpees so I could catch my breath between rounds better. The 3rd or 4th round (can't remember) I only got 2-3 reps total for the presses, but the following rounds I managed to get at least 10. At the end of it all I was 35 reps short of my target 100. So I had to do 5 'penalty' pull-ups. My arms were shot but between the band and a little help from a leg on the box I got 5 'good' ones in.
My arms are spent but my shoulder isn't in any more pain than usual. I'll call it a win for today, or at least progress.
Thursday, June 5, 2014
Crossfit: Week 1, Day 4
Never heard the alarm this morning. I mean I must have because I woke up with my phone in my hand but I have to memory of it going off.
Diet was still good. Saw some movement on the scale.
Will be out of town this weekend. We'll start fresh on Monday.
Diet was still good. Saw some movement on the scale.
Will be out of town this weekend. We'll start fresh on Monday.
Wednesday, June 4, 2014
Crossfit: Week 1, Day 3
Crossfit Day 3
I fully expected to be wrecked today given how sore my muscles (especially my quads) where last night but this morning was actually better than last night it seems.
Today's workout (Scaled)
4 Round
12 Burpees (scaled to kickbacks and not full)
9 front squats (scaled to kettle ball front squats)
6 ring dips (scaled to box dips)
This was a tough workout but I got it done. My conditioning is still so far behind. I struggle with the weight but it's the sheer out of breath and exhaustion after each exercise that's holding me back the most.
Lots to do today but looking forward to tomorrow. Will be away from home Friday-Sunday so going to have to miss those, but still going to get 4 days in this week and plan on going back Monday.
I fully expected to be wrecked today given how sore my muscles (especially my quads) where last night but this morning was actually better than last night it seems.
Today's workout (Scaled)
4 Round
12 Burpees (scaled to kickbacks and not full)
9 front squats (scaled to kettle ball front squats)
6 ring dips (scaled to box dips)
This was a tough workout but I got it done. My conditioning is still so far behind. I struggle with the weight but it's the sheer out of breath and exhaustion after each exercise that's holding me back the most.
Lots to do today but looking forward to tomorrow. Will be away from home Friday-Sunday so going to have to miss those, but still going to get 4 days in this week and plan on going back Monday.
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