Fri 19.03.11
- Warm Up -
2rds Official CF Warm Up
Practice Pistol Squats 3x5ea
HSPU - 4
- Strength -
Strict Press 3,3,3+ Load - 20,25,29(7)
Power Snatch 5,5,5,3,3 Load - 20,25,25,30,39(F)
- WOD -
50 Burpess for time
Time: 3:20
I am feeling a lot stronger in my strict press. I wanted more in my AMRAP but am still happy with 7reps at 29kg considering my 1RM was 32.5kg last time I did it.
I thought I would throw in some Power Snatch strength work today as the CrossFit Open workout 1 has been released and include snatches which is not a strong point of mine. I am really looking forward to doing the Olympic Lifting Cert in May to better my lifts and really pin point the small things that can improve my technique and weight. I am also really nervous about doing the CF Opens WOD tomorrow. Hope I go ok!
Mon 21.03.11
- Warm Up -
2rds Official CF Warm Up
Practice Pistol Squats 3x5ea
- Strength -
Deadlift 5,3,1+ Load - 50,60,65(17)
Bench Press 5,3,1+ Load - 30,35,39(11)
Run 3.5km
Time: 14:15
I am SO happy with my deadlift result! I am really looking forward to trying out my new 1RM in a couple weeks!
I am hating the running. It is most certainly not my favourite thing to do. I am looking forward to summer on the mountain where we can go on trail runs instead of running in a boring, concrete floor, cold parkade..
Wed 23.03.11 (CROSSFIT WORKOUT #1)
- Warm Up -
1rd Official CF Warm Up
3x5 Snatches @20kg
3x15 Double Unders
- CrossFit Open WOD 1 -
10min AMRAP of:
30x Double Unders
15x Snatch @25kg
Score: 4rds
This WOD was HARD! The snatches really tired me and I had to drop to 3 sets of 5 in the second round. I was hoping to get at least 5 rounds but am still happy I got through it. Very excited to see what the new WOD is that is being released tonight. See my video here
Sat 26.03.11
- Warm Up -
Worm Crawl
- WOD -
10,9,8....2,1
KB Swing @16kg sub butt raises
Burpees
Time: 6:20
I did this workout at home and Aaron has a 24kg KB which was just too heavy for me. So I did butt raises... laid on my back, put my feet up on a chair and raised my bum off the floor. Way too easy.... wished I had done something else to work me harder but oh well.. lesson learned.
Mon 28.03.11
- Warm Up -
2rds Official CF Warm Up
Worm Crawl
- Strength -
Back Squat 5,3,1+ Load - 45,50,55(11)
Strict Press 5,3,1+ Load - 20,25,30(6)
- WOD -
3rds for time of:
15x DB Thrusters @15kg
20x Toes to bar
30x Squats
20x Push Ups
Time: 14:48
This WOD was pretty tough. My roommate Cat joined me and loved it. She did the WOD in 13:05 but scaled three of the moves.
Tue 29.03.11
- Warm Up -
2rds Official CF Warm Up
- Strength -
Power Clean & Jerk 5,5,5,3,1 Load - 20,25,30,45,50
- WOD -
21,15,9 reps of:
Burpees
Dumbell swing @16kg
Sit Ups
Time: 6:57
Words getting out about CrossFit so I have a line up of girls at work wanting to do workouts with me. Its great having the girls motivated to come and try something new and having me introduce them to CrossFit. Hannah joined me today and did the WOD in 8:26.
Tuesday, March 29, 2011
Tuesday, March 15, 2011
More PR's at Pano Gym and running in the Vibrams
So Aaron and I are loving our new place and being so close to the gym. I am finally getting my arse into gear and getting to the gym more than once a week. I have no excuse now! I just have to jump on the gondola and I am there! Been pretty tired this week from all the work. I have definitely lost a bit of fitness since I have left home. 3months to go until our Iceland adventure so bring it on!
Tue 09.03.11
Pano Gym
- Warm Up -
Worm Crawl
2rds Official CrossFit Warm Up
Double Under Practice
- Strength -
Bench Press 5,5,5+ Load - 25,30,34(17)
I was really sore from the WOD on Monday. My back was really sore from having bad technique in my deadlifts so I only managed to get some bench press in today. Aaron said my grip in bench press was too narrow and I have to work on pointing my elbows out as I was working my triceps by bringing my elbows down next to my body. May be able to pump more reps out next time.. we will see.
Fri 11.03.11
Pano Gym
- Warm Up -
Worm Crawl
2rds Official CrossFit Warm Up
- Strength -
Deadlift 5,5,5+ Load - 45,50,59(12)
Back Squat 3,3,3+ Load - 40,49,54(11)
It wasnt a very clever idea sticking these two exercises together on the same day. I was pretty tired once I got to my back squats so next time will break them up so I have one exercise for the upper and lower body not two. Other than that my technique was much stronger on the deadlifts. My back was still sore from Monday's WOD but getting better.
Mon 14.03.11
Pano Gym
- Warm Up -
Worm Crawl
2rds Official CrossFit Warm Up
Double Under Practice
- Strength -
Deadlift 3,3,3+ Load - 49,55,60(18)
Bench Press 3,3,3+ Load - 29,34,39(8)
- WOD -
5rds for time of:
20x Back Squat @40kg
Handstand walk 20m
Time: 15:42
Felt a lot better yesterday. My back wasnt hurting anymore and I managed 18 reps at 60kg compared to 12 reps at 59kg on Friday (when my back was still sore). I changed my technique for bench press which burnt my pecks! I only managed 8 reps at 39kg which I was a little disappointed by but I can only get better from here.
The WOD was intense! I got it off the CrossFit mainsite from a few days ago. The handstand walks fatigued me very quickly. Aaron struggled a bit with these but progressed so far from when we were practising by the time we finished the WOD. My history with gymnastics definitely helped me with this move but still killed me. My back squat technique needs work as I had Aaron record my first round and I didnt break parrallel once. He mentioned this to me during the WOD and my squats improved but still needs some practise there..
Tue 15.03.11
Horsethief Parkade
- Warm Up -
3km Run
Time: 17:58
Max Double Unders in a row
Score: 56(PR)
- WOD -
3rds for time of:
400m run
50x Double Unders
Time: 10:49
Pretty happy with the PR on double unders in a row. I want to keep practising these to get my endurance in my arms up. They were burning by 40 reps and I just couldnt keep going after 56.
The 3km run was pretty slow. My feet were really hurting by the end of it. Running in vibrams on concrete isnt so fun. I am looking forward to California and doing some beach running. I think this will really help Aaron and I prepare for the trail run in Iceland because it is uneven terrain.
We got the WOD from our home gym CrossFit Darwin. I felt pretty slow in the WOD. Aaron finished in 7:18 so I was quite a fair way behind with 10:49. Hopefully I dont do too bad compared to the results back home which we will find out tomorrow.
Until next time!
Tue 09.03.11
- Warm Up -
Worm Crawl
2rds Official CrossFit Warm Up
Double Under Practice
- Strength -
Bench Press 5,5,5+ Load - 25,30,34(17)
I was really sore from the WOD on Monday. My back was really sore from having bad technique in my deadlifts so I only managed to get some bench press in today. Aaron said my grip in bench press was too narrow and I have to work on pointing my elbows out as I was working my triceps by bringing my elbows down next to my body. May be able to pump more reps out next time.. we will see.
Fri 11.03.11
Pano Gym
- Warm Up -
Worm Crawl
2rds Official CrossFit Warm Up
- Strength -
Deadlift 5,5,5+ Load - 45,50,59(12)
Back Squat 3,3,3+ Load - 40,49,54(11)
It wasnt a very clever idea sticking these two exercises together on the same day. I was pretty tired once I got to my back squats so next time will break them up so I have one exercise for the upper and lower body not two. Other than that my technique was much stronger on the deadlifts. My back was still sore from Monday's WOD but getting better.
Mon 14.03.11
Pano Gym
- Warm Up -
Worm Crawl
2rds Official CrossFit Warm Up
Double Under Practice
- Strength -
Deadlift 3,3,3+ Load - 49,55,60(18)
Bench Press 3,3,3+ Load - 29,34,39(8)
- WOD -
5rds for time of:
20x Back Squat @40kg
Handstand walk 20m
Time: 15:42
Felt a lot better yesterday. My back wasnt hurting anymore and I managed 18 reps at 60kg compared to 12 reps at 59kg on Friday (when my back was still sore). I changed my technique for bench press which burnt my pecks! I only managed 8 reps at 39kg which I was a little disappointed by but I can only get better from here.
The WOD was intense! I got it off the CrossFit mainsite from a few days ago. The handstand walks fatigued me very quickly. Aaron struggled a bit with these but progressed so far from when we were practising by the time we finished the WOD. My history with gymnastics definitely helped me with this move but still killed me. My back squat technique needs work as I had Aaron record my first round and I didnt break parrallel once. He mentioned this to me during the WOD and my squats improved but still needs some practise there..
Tue 15.03.11
Horsethief Parkade
- Warm Up -
3km Run
Time: 17:58
Max Double Unders in a row
Score: 56(PR)
- WOD -
3rds for time of:
400m run
50x Double Unders
Time: 10:49
Pretty happy with the PR on double unders in a row. I want to keep practising these to get my endurance in my arms up. They were burning by 40 reps and I just couldnt keep going after 56.
The 3km run was pretty slow. My feet were really hurting by the end of it. Running in vibrams on concrete isnt so fun. I am looking forward to California and doing some beach running. I think this will really help Aaron and I prepare for the trail run in Iceland because it is uneven terrain.
We got the WOD from our home gym CrossFit Darwin. I felt pretty slow in the WOD. Aaron finished in 7:18 so I was quite a fair way behind with 10:49. Hopefully I dont do too bad compared to the results back home which we will find out tomorrow.
Until next time!
Tuesday, March 8, 2011
HSPU PR and more Iceland training
Only 5 more weeks left at our ski resort in BC Canada! It has gone so fast! I cant believe we have been away from home for 5months already! I am really looking forward to our road trip through America in April. We are going to be visiting CrossFit boxes in Vancouver, Portland, San Francisco, Las Vegas and heaps more in California! Looking forward to collecting more shirts and meeting new CF enthusiasts.
My training this week has incorporated the Wendler 5,3,1 training. I am working off 1RM that I did back in November 2010 so I think my 1RM will be a bit heavier now but I will find out at the end of the training.
Thu 03.03.11
Pano Gym
- Warm Up -
2rds Official CF warm up
- Strength -
Back Squat 5,5,5+ Load - 39,45,50(20)
HSPU Practice - 5 Full ROM (PR)
- WOD -
"Jeremy"
21-15-9 reps of:
OHS (50% 1RM) @25kg
Burpees
Time: 5:51
- Core -
3rds of:
10x K2C
20x Russian Twist @20kg
Starting 5,3,1 Wendler training now that I am only 5mins away from the gym. I could have done better on my back squats but my legs were still achy from SDHP and OHS from Sunday.
Aaron and I practiced HSPU which was really good, finally getting not 1 Full ROM HSPU but 5!
Jeremy was a killer. The OHS went ok managing to pull out all reps without stopping. But you didnt notice how fatigued you were until you got into burpees and did a belly flop instead of a push up. Woops!
04.03.11
Horsethief Parkade
Run 2.5km
Time: 14:22
Still massively slow in my opinion but getting better. My calves only hurt a little bit in the days that followed where as I used to walk around like I had something stuck up my backside I was in that much pain..! So improvement on that part just need to work on the time! We will be doing a 3km run next week - increasing the distance by 500m every week.
07.03.11
Pano Gym
- Warm Up -
2 rds Official CF Warm Up
5x SP @10kg
- Strength -
Strict Press 5,5,5+ Load - 20,25,29(7)
- WOD -
4rds for time of:
7x Muscle Up sub jumping pull up
15x Deadlift @60kg
30x Walking lunge
Time: 16:50
Today I did my second exercise in my first attempt at the Wendler 5,3,1 training. Strict Press. I had to go heavier than my actual 65%, 75%, 85% because there aren't many weights available at the Pano Gym. It was supposed to be 19, 22, 25 so I am pretty happy that I got 7 reps @29kg. I hope I will be able to smash my 1RM of 32.5kg when I am done.
The WOD killed me.. I had to change the deadlift weight from 60kg to 50kg in round 3 as my form was suffering with a curved back and shoulders drooping forward. So I have a sore back today because of this error. Need to practice my deadlift technique more often. Hopefully my body feels better tomorrow for some 5,3,1 on deadlifts otherwise it will be bench press. Aaron kicked my arse for time. He managed to get just over 9mins and was lifting 100kg. Nice work! Its getting me a little more worried about the Iceland trip but I am getting to the gym more now as we live closer which is great!
My training this week has incorporated the Wendler 5,3,1 training. I am working off 1RM that I did back in November 2010 so I think my 1RM will be a bit heavier now but I will find out at the end of the training.
Thu 03.03.11
Pano Gym
- Warm Up -
2rds Official CF warm up
- Strength -
Back Squat 5,5,5+ Load - 39,45,50(20)
HSPU Practice - 5 Full ROM (PR)
- WOD -
"Jeremy"
21-15-9 reps of:
OHS (50% 1RM) @25kg
Burpees
Time: 5:51
- Core -
3rds of:
10x K2C
20x Russian Twist @20kg
Starting 5,3,1 Wendler training now that I am only 5mins away from the gym. I could have done better on my back squats but my legs were still achy from SDHP and OHS from Sunday.
Aaron and I practiced HSPU which was really good, finally getting not 1 Full ROM HSPU but 5!
Jeremy was a killer. The OHS went ok managing to pull out all reps without stopping. But you didnt notice how fatigued you were until you got into burpees and did a belly flop instead of a push up. Woops!
04.03.11
Horsethief Parkade
Run 2.5km
Time: 14:22
Still massively slow in my opinion but getting better. My calves only hurt a little bit in the days that followed where as I used to walk around like I had something stuck up my backside I was in that much pain..! So improvement on that part just need to work on the time! We will be doing a 3km run next week - increasing the distance by 500m every week.
07.03.11
Pano Gym
- Warm Up -
2 rds Official CF Warm Up
5x SP @10kg
- Strength -
Strict Press 5,5,5+ Load - 20,25,29(7)
- WOD -
4rds for time of:
7x Muscle Up sub jumping pull up
15x Deadlift @60kg
30x Walking lunge
Time: 16:50
Today I did my second exercise in my first attempt at the Wendler 5,3,1 training. Strict Press. I had to go heavier than my actual 65%, 75%, 85% because there aren't many weights available at the Pano Gym. It was supposed to be 19, 22, 25 so I am pretty happy that I got 7 reps @29kg. I hope I will be able to smash my 1RM of 32.5kg when I am done.
The WOD killed me.. I had to change the deadlift weight from 60kg to 50kg in round 3 as my form was suffering with a curved back and shoulders drooping forward. So I have a sore back today because of this error. Need to practice my deadlift technique more often. Hopefully my body feels better tomorrow for some 5,3,1 on deadlifts otherwise it will be bench press. Aaron kicked my arse for time. He managed to get just over 9mins and was lifting 100kg. Nice work! Its getting me a little more worried about the Iceland trip but I am getting to the gym more now as we live closer which is great!
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