Tuesday, April 28, 2009
WOD 4-28-09
"Barbell Tuesdays" and "Deadlift 1-1-1-1-1"
Today we worked more on the cleans, a little on the deadlift, and then cleans from the floor.
I used a heavier bar this time - last time I used the women's bar which is 35 lbs, but today I used the men's at 45 lbs. Thea thought I used the men's last time, and I knew I could do it, so I just went with it, haha. So we did more technique work on the clean from the standing position and worked on getting some speed in getting the elbows around and out.
From there we did some work on the deadlift technique, focusing on pushing the knees back and engaging the quads as you come up. This made a HUGE difference and I could really feel the bar coming up easier and I pushed my knees back. It also made it alot easier to keep the bar really close to the body the whole time, because your knees aren't in the way.
Then we put the two together and used the deadlift to get the bar up into the bottom position of the clean, then cleaned it to the shoulders as one movement. My first attempt wasn't so great as I was just overthinking it too much. There really are a lot of movements that have to be done correctly and in the correct order for it to work, so it can be a little overwhelming. So, I tried to just shut my brain off and get the weight up, and after a couple of times it felt more natural.
We finished up with Thea (Dr. Taylor) and moved onto Coach Laura's WOD, the deadlifts.
Now, deadlifts have never really been my strong suit as I just don't have a whole lot of confidence in my leg strength. But, after doing so many squats and really working on technique since I have been at Taylor Sport, I can tell a huge difference with my strength and confidence in my legs. So that is awesome. The last time I did deadlifts my 1RM (1 rep max) was 154 lbs. and I think that was my second or third workout at Taylor, so right about a month ago.
So we started off and I felt really good, it helped a ton to use Thea's "knees back" technique. We kept on upping the weights each time and on my 3rd rep I had matched my old PR of 70kg (154 lbs.). With two reps to go, I wanted to shoot for 75 kg and then 80 kg. I did the 75 kg and it wasn't even a problem, so I was psyched for 80. We loaded up the bar with 80 and at first I had a little bit of a false start, but took a breath and then got myself set. I got the bar moving and it was definitely heavy, and although it wasn't the most beautiful deadlift in the world, I was able to stand up and I got it!
So, I was able to beat my previous PR by 22 lbs.! That was just awesome. My hands have been ripped to hell, but I guess that is just part of it!
So it has been a couple of great days at Taylor and I highly recommend anyone that is looking to really push themselves and see considerable gains in strength and fitness to check them out - the link to Dr. Taylor's blog is to the right and you can get all of the info you need there.
So, a big thanks to Dr. Taylor and Coach Laura!
Endurance workout tomorrow morning, then into Taylor tomorrow evening. Thursday off, will be traveling Thurs/Fri but I am going to try and get a good run in on Friday morning in New Mexico - take advantage of the time zone!
Today we worked more on the cleans, a little on the deadlift, and then cleans from the floor.
I used a heavier bar this time - last time I used the women's bar which is 35 lbs, but today I used the men's at 45 lbs. Thea thought I used the men's last time, and I knew I could do it, so I just went with it, haha. So we did more technique work on the clean from the standing position and worked on getting some speed in getting the elbows around and out.
From there we did some work on the deadlift technique, focusing on pushing the knees back and engaging the quads as you come up. This made a HUGE difference and I could really feel the bar coming up easier and I pushed my knees back. It also made it alot easier to keep the bar really close to the body the whole time, because your knees aren't in the way.
Then we put the two together and used the deadlift to get the bar up into the bottom position of the clean, then cleaned it to the shoulders as one movement. My first attempt wasn't so great as I was just overthinking it too much. There really are a lot of movements that have to be done correctly and in the correct order for it to work, so it can be a little overwhelming. So, I tried to just shut my brain off and get the weight up, and after a couple of times it felt more natural.
We finished up with Thea (Dr. Taylor) and moved onto Coach Laura's WOD, the deadlifts.
Now, deadlifts have never really been my strong suit as I just don't have a whole lot of confidence in my leg strength. But, after doing so many squats and really working on technique since I have been at Taylor Sport, I can tell a huge difference with my strength and confidence in my legs. So that is awesome. The last time I did deadlifts my 1RM (1 rep max) was 154 lbs. and I think that was my second or third workout at Taylor, so right about a month ago.
So we started off and I felt really good, it helped a ton to use Thea's "knees back" technique. We kept on upping the weights each time and on my 3rd rep I had matched my old PR of 70kg (154 lbs.). With two reps to go, I wanted to shoot for 75 kg and then 80 kg. I did the 75 kg and it wasn't even a problem, so I was psyched for 80. We loaded up the bar with 80 and at first I had a little bit of a false start, but took a breath and then got myself set. I got the bar moving and it was definitely heavy, and although it wasn't the most beautiful deadlift in the world, I was able to stand up and I got it!
So, I was able to beat my previous PR by 22 lbs.! That was just awesome. My hands have been ripped to hell, but I guess that is just part of it!
So it has been a couple of great days at Taylor and I highly recommend anyone that is looking to really push themselves and see considerable gains in strength and fitness to check them out - the link to Dr. Taylor's blog is to the right and you can get all of the info you need there.
So, a big thanks to Dr. Taylor and Coach Laura!
Endurance workout tomorrow morning, then into Taylor tomorrow evening. Thursday off, will be traveling Thurs/Fri but I am going to try and get a good run in on Friday morning in New Mexico - take advantage of the time zone!
WOD 4-27-09
21-15-9
15 lb. Dumbbell Overhead Lunge
15 lb. Dumbbell Box Jumps (13" box)
15 lb. Dumbbell Push-Ups
Time: 7:50
This was a good one! Nice and quick, but having those dumbbells throughout definitely made a difference! The push-ups were by far the toughest part, but much easier than they would have been about a month ago. I am very happy with my strength gains.
Before the workout we did some work on progression moves and focused on the handstand push-up and dips. Now the handstand push-up I still have trouble with, and I know that is due to core strength. I think I have the core strength there, it is more an issue of actively calling on myself to engage those muscles at the right time. I get so focused on using my shoulders I forget to keep the core engaged. So just progressing day by day will help me to get my body in synch.
Then we moved onto the dips. We used the Gravitron machine to give us some assistance. About 3-4 weeks ago I could do a full dip (shoulders next to hands, none of that 90 degree bs!) with 50 lbs. of assistance, and that was a struggle. Last night I was able to do it with only 20 lbs. of assistance and I really think I could have gone with 10, but Laura didn't want me to fatigue myself too much before the workout. So that was just awesome - seeing such an improvement in my shoulder and chest strength. Mental strength and confidence too, as that plays a huge part in all of these exercises.
15 lb. Dumbbell Overhead Lunge
15 lb. Dumbbell Box Jumps (13" box)
15 lb. Dumbbell Push-Ups
Time: 7:50
This was a good one! Nice and quick, but having those dumbbells throughout definitely made a difference! The push-ups were by far the toughest part, but much easier than they would have been about a month ago. I am very happy with my strength gains.
Before the workout we did some work on progression moves and focused on the handstand push-up and dips. Now the handstand push-up I still have trouble with, and I know that is due to core strength. I think I have the core strength there, it is more an issue of actively calling on myself to engage those muscles at the right time. I get so focused on using my shoulders I forget to keep the core engaged. So just progressing day by day will help me to get my body in synch.
Then we moved onto the dips. We used the Gravitron machine to give us some assistance. About 3-4 weeks ago I could do a full dip (shoulders next to hands, none of that 90 degree bs!) with 50 lbs. of assistance, and that was a struggle. Last night I was able to do it with only 20 lbs. of assistance and I really think I could have gone with 10, but Laura didn't want me to fatigue myself too much before the workout. So that was just awesome - seeing such an improvement in my shoulder and chest strength. Mental strength and confidence too, as that plays a huge part in all of these exercises.
Sunday, April 26, 2009
CFE WOD 4-26-09
95% RPE or Distance of Below Times.
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min
This was yesterday's WOD, I just ran out of time and energy yesterday afternoon so I did it this morning. I chose the run and I am not sure of the exact distance, but I am guessing it was right about 4 miles. I was pretty tight from Friday and Saturday's workouts, so I spent about 30 minutes on the foam roller after the run. It was hot, humid and windy, so Lord knows what the summer will bring if it is this hot already. I like the heat though, so it should be fine! Crossfit rest day for me today and then into Taylor tomorrow at 6pm.
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min
This was yesterday's WOD, I just ran out of time and energy yesterday afternoon so I did it this morning. I chose the run and I am not sure of the exact distance, but I am guessing it was right about 4 miles. I was pretty tight from Friday and Saturday's workouts, so I spent about 30 minutes on the foam roller after the run. It was hot, humid and windy, so Lord knows what the summer will bring if it is this hot already. I like the heat though, so it should be fine! Crossfit rest day for me today and then into Taylor tomorrow at 6pm.
WOD 4-25-09
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 20 pounds
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 35 pounds
50 Back extensions
50 Wall ball shots, 12 pound ball
50 Burpees
50 Double unders
Post time to comments.
Time: 34:50
I knew this was coming so it was good to be able to mentally prepare. I was hoping for any time under 45 minutes, so I was very happy with my time. I broke the sets down (with a 5-10 second rest between sets) like this to make it seem easier:
50 Box jump, 24 inch box (just went for the 50, took a spill on #40 and finished last 10 on 19 in.)
50 Jumping pull-ups (2 sets of 15, 1 set of 20)
50 Kettlebell swings (2 sets of 25)
Walking Lunge, 50 steps (just did 50 - 25 out and 25 back)
50 Knees to elbows (10 sets of 5 - one of the toughest of the WOD)
50 Push press (2 sets of 15, 2 sets of 10)
50 Back extensions (2 sets of 25)
50 Wall ball shots (5 sets of 10)
50 Burpees (10 sets of 5 - the other toughest one of the WOD)
50 Double unders (just did 50)
So yeah I fell on the box jump and slammed my shin into the top pretty bad - about 4 minutes into the dang workout! Luckily it wasn't too bad, but it was pretty sore last night. Was happy with time, looking forward to taking about 5-6 minutes off next time I do it - sub 30!
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 20 pounds
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 35 pounds
50 Back extensions
50 Wall ball shots, 12 pound ball
50 Burpees
50 Double unders
Post time to comments.
Time: 34:50
I knew this was coming so it was good to be able to mentally prepare. I was hoping for any time under 45 minutes, so I was very happy with my time. I broke the sets down (with a 5-10 second rest between sets) like this to make it seem easier:
50 Box jump, 24 inch box (just went for the 50, took a spill on #40 and finished last 10 on 19 in.)
50 Jumping pull-ups (2 sets of 15, 1 set of 20)
50 Kettlebell swings (2 sets of 25)
Walking Lunge, 50 steps (just did 50 - 25 out and 25 back)
50 Knees to elbows (10 sets of 5 - one of the toughest of the WOD)
50 Push press (2 sets of 15, 2 sets of 10)
50 Back extensions (2 sets of 25)
50 Wall ball shots (5 sets of 10)
50 Burpees (10 sets of 5 - the other toughest one of the WOD)
50 Double unders (just did 50)
So yeah I fell on the box jump and slammed my shin into the top pretty bad - about 4 minutes into the dang workout! Luckily it wasn't too bad, but it was pretty sore last night. Was happy with time, looking forward to taking about 5-6 minutes off next time I do it - sub 30!
WOD 4-24-09
"Fight Gone Bad" (3 rounds)
Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Points: 259
Well, this was the first time I had done this so I wasn't exactly sure what I was shooting for, but I know anything close to or above 300 is pretty good. After a couple of days on the Paleo diet I was just wiped out, and I could feel it big time during this workout. So, I am in the process of readjusting some things to make my diet work for me, not against me. I will probably start the Zone soon, and condition my body to then be able to go Paleo. But, I think it was just too much too fast. Goal for next time - 300 points.
CrossFit Endurance WOD 4-24-09
10 x 100 meter all out sprints with 2 minute recoveries
Times: 15.78, 15.70, 15.67, 15.33, 15.07, 14.63, 15.09, 14.80, 14.72, 14.65
Well, I know I am not the quickest but I was moving pretty good on these. I was super excited about the sub 15 runs. I did this workout at about 8 am Friday morning and then went to Taylor for FGB at 10.
Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Points: 259
Well, this was the first time I had done this so I wasn't exactly sure what I was shooting for, but I know anything close to or above 300 is pretty good. After a couple of days on the Paleo diet I was just wiped out, and I could feel it big time during this workout. So, I am in the process of readjusting some things to make my diet work for me, not against me. I will probably start the Zone soon, and condition my body to then be able to go Paleo. But, I think it was just too much too fast. Goal for next time - 300 points.
CrossFit Endurance WOD 4-24-09
10 x 100 meter all out sprints with 2 minute recoveries
Times: 15.78, 15.70, 15.67, 15.33, 15.07, 14.63, 15.09, 14.80, 14.72, 14.65
Well, I know I am not the quickest but I was moving pretty good on these. I was super excited about the sub 15 runs. I did this workout at about 8 am Friday morning and then went to Taylor for FGB at 10.
Thursday, April 23, 2009
WOD 4-22-09/Food Log
10 Rounds for time:
12 burpees
12 pull-ups
Time: 28:19
Ah the dreaded burpees! These things are my kryptonite! However, they did not whoop me nearly as bad as the last workout we did with them about 3 weeks ago - the burpee, dip fiasco where I thought I was going to pass out. So, I still hate the burpees but slowly but surely I am getting better at them! The pull-ups were tough but good. They got a lot of new bands to use for assistance and so I am using a green band that is pretty thick, so I would like to graduate to the slightly thinner blue band pretty soon. I really tried to use my hips and get the kipping motion down, and when I got it right I could really feel it just propel me up and over the bar, so that was good.
Rest day today! I really, really wanted to go for a run this morning but I decided to be smart and take the rest day. It was a Crossfit Endurance rest day, so that works out. "Filthy fifty" (50 reps of 10 different exercises - box jumps, pull-ups, burpees, lunges, wall ball, etc.) was the rx'd WOD on main site today, and I know that Laura will throw that at us one of these days. Pretty excited about it! So, off today, run and workout at Taylor tomorrow morning.
Food log for 4-22-09
I apologize about quality of log - will have to come up with a better way of importing my logs!
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