So today's workout was 1-1-1-1-1-1-1 of Snatch.
I have never done a Snatch before, and I'm using metal plates, so I decided to change my workout plan to: 4-3-2-1 of Clean, Overhead Squat and Dead Lift.
I warmed up with:
1000m row
20 Push-Ups
15 GHD sit-ups
15 kipping pull-ups
20 squats
I then moved into my workout. I did these one exercise at a time, completing all reps before moving to the next exercise. Here were the results:
Clean - 115-135-155-175
Overhead Squat - 135-135-135-135
Dead Lift - 225-275-305-345
I'm quite sure I could have done more on both the clean and the Dead Lift - they both felt good. I'll definitely go heavier on the dead lift next time. I did 1 rep of the 305 without using an alternate grip - which I believe is the most I weight I have done that with. The last 2 reps (1 of 305 and 1 of 345) I had to do with one over and one under hand grip.
I thought this was a good substitute for the snatch, because a snatch is basically a clean into an overhead squat - so I did both movements.
Still sore!
Tuesday, September 29, 2009
Sunday, September 27, 2009
300 - Day 62 - 1 day until rest...
Today's WOD -
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
That doesn't sound too bad... but of course, I'm wrong.
Warm-up:
1/2 mile jog (5:05)
20 push-ups
15 GHD sit-ups
15 Dips (no pull-ups today!)
20 Squats
My abs, forearms, biceps, glutes, hamstrings, and traps are already sore from the week's workouts. Okay - 2 days of working out. Either way, I'm sore.
I ended up completing 6 rounds of this, with only 15 seconds to spare.
I didn't record all my rounds - but I was done round 2 at 4:45 - still ahead of pace for 8 rounds. Round 3 - 8:45 - about on pace for 7 rounds.
By the time I finished round 5 I was at 16:10 and had less time to do round 6 than I had taken for round 3. I gave it all I had and managed to pull through with 15 seconds on the clock. I didn't even bother seeing if I could pull off 5 more thrusters in the 15 remaining seconds.
As tired as my body already was, this was BRUTAL. Looking forward to rest!
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
That doesn't sound too bad... but of course, I'm wrong.
Warm-up:
1/2 mile jog (5:05)
20 push-ups
15 GHD sit-ups
15 Dips (no pull-ups today!)
20 Squats
My abs, forearms, biceps, glutes, hamstrings, and traps are already sore from the week's workouts. Okay - 2 days of working out. Either way, I'm sore.
I ended up completing 6 rounds of this, with only 15 seconds to spare.
I didn't record all my rounds - but I was done round 2 at 4:45 - still ahead of pace for 8 rounds. Round 3 - 8:45 - about on pace for 7 rounds.
By the time I finished round 5 I was at 16:10 and had less time to do round 6 than I had taken for round 3. I gave it all I had and managed to pull through with 15 seconds on the clock. I didn't even bother seeing if I could pull off 5 more thrusters in the 15 remaining seconds.
As tired as my body already was, this was BRUTAL. Looking forward to rest!
Saturday, September 26, 2009
300 - Day 61 - More WOD torture
Today's workout - Angie.
I've been actually quite excited about this workout - but simultaneously thinking I'm not ready.
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Crossfit knows how to punish you. My abs are still burning from the GHDs yesterday and now I have 100 more sit-ups to do as quickly as possible after using my abs to steady myself in the prone (push-up) position. Not to mention, I haven't even come near mastering kipping yet - I can hardly even do it well enough to gain any type of advantage from it - so with that in mind, 100 pull-ups is a lot of pull-ups.
Also, its a weekend - so I don't have a gym or chin-up bar available - which means I had to find a make-shift alternative.
So, I went to the local park to do my pull-ups on the swing set and jungle gym. The jungle gym is a little too low so that I have to pick my feet up - and the swing, high enough so that I can barely catch the bar jumping - which of course causes extra work.
I warmed up with a 1/3 mile or so jog (unmeasured), 8 pull-ups, 10 push-ups and a lot of stretching and rotations.
I did my first 23 pull-ups in one go on the swing. I rested a little and jumped up and got out 10 more. 1/3 of the way there and only a little over a minute in. But that was about the end of my pull-up speed. It took me over 14 minutes to complete my pull-ups. I alternated between the jungle gym and the swing set.. it was hard to get anything but an overhand grip on the swing - so I used the jungle gym to try underhand, neutral grip, etc. But nothing allowed me to knock out any more than 5 or so at a time after the first 33. In fact, my last 3 pull-ups were all sets of 1. However, I did them all either strict or kipping - no jumping pull-ups.
Once I finally finished these, I dropped and knocked out 40 push-ups. Rested about 10 seconds and knocked out 20 more. The first 60 took me just over a minute, rest included. After that was a little bit slower though - taking about 3 minutes to do all 100.
The sit-ups slowed me down dramatically though - only being able to get 25 out before my first rest - I knew that was going to be a long, hard journey. In groups of between 5 and 15 I finished out the rest of the sit-ups at around 24 minutes. I knocked out 25 squats in a go, followed by a short break and 15 more, another short rest and 10 more. 1 more set of those like that and I'm done.
I ended up finishing in 27:36. Slow compared to regular crossfitters - but I finished - though I know I'll regret it tomorrow. Just driving after this workout was brutal. My forearms are iced.
I've been actually quite excited about this workout - but simultaneously thinking I'm not ready.
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Crossfit knows how to punish you. My abs are still burning from the GHDs yesterday and now I have 100 more sit-ups to do as quickly as possible after using my abs to steady myself in the prone (push-up) position. Not to mention, I haven't even come near mastering kipping yet - I can hardly even do it well enough to gain any type of advantage from it - so with that in mind, 100 pull-ups is a lot of pull-ups.
Also, its a weekend - so I don't have a gym or chin-up bar available - which means I had to find a make-shift alternative.
So, I went to the local park to do my pull-ups on the swing set and jungle gym. The jungle gym is a little too low so that I have to pick my feet up - and the swing, high enough so that I can barely catch the bar jumping - which of course causes extra work.
I warmed up with a 1/3 mile or so jog (unmeasured), 8 pull-ups, 10 push-ups and a lot of stretching and rotations.
I did my first 23 pull-ups in one go on the swing. I rested a little and jumped up and got out 10 more. 1/3 of the way there and only a little over a minute in. But that was about the end of my pull-up speed. It took me over 14 minutes to complete my pull-ups. I alternated between the jungle gym and the swing set.. it was hard to get anything but an overhand grip on the swing - so I used the jungle gym to try underhand, neutral grip, etc. But nothing allowed me to knock out any more than 5 or so at a time after the first 33. In fact, my last 3 pull-ups were all sets of 1. However, I did them all either strict or kipping - no jumping pull-ups.
Once I finally finished these, I dropped and knocked out 40 push-ups. Rested about 10 seconds and knocked out 20 more. The first 60 took me just over a minute, rest included. After that was a little bit slower though - taking about 3 minutes to do all 100.
The sit-ups slowed me down dramatically though - only being able to get 25 out before my first rest - I knew that was going to be a long, hard journey. In groups of between 5 and 15 I finished out the rest of the sit-ups at around 24 minutes. I knocked out 25 squats in a go, followed by a short break and 15 more, another short rest and 10 more. 1 more set of those like that and I'm done.
I ended up finishing in 27:36. Slow compared to regular crossfitters - but I finished - though I know I'll regret it tomorrow. Just driving after this workout was brutal. My forearms are iced.
Friday, September 25, 2009
300 - Day 60 - Hello Glute Ham Developer Sit-ups
Glute Ham Developer (GHD) Sit-ups or "Romain Chair" sit-ups as they are more commonly known have kind of fell out of use in most gyms, because a lot of people suggested that (like the regular sit-up) it puts a lot of unnecessary tension on the spine. However, like most exercises in Crossfit - if done properly, this is not true. So the Crossfit community still uses this.
So basically the GHD sit-up consists of using a back extension or GHD station to do even more full range sit-ups than regular sit-ups. Almost kind of like the ab-lounge, except unsupported and much, much harder and more effective.
So the WOD for Day 60 as per the main site was:
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
Of course, my gym doesn't have a GHD station but I wanted to try these, so I made a make-shift station. I took the bench that I was moving away from the Bench Press rack anyway (so I could do my squat cleans) and placed it perpendicular in front of the leg extension station. I then took the leg extension and put the foot pads in the upright-most position. I was able to place my legs over this with my feat tucked under the seat to do GHD sit-ups. I worked 10 of these into my warm-up to make sure the concept worked.
I warmed up as follows:
1000m row (nice and easy - 4:59.9)
20 push-ups
10 GHD sit-ups
10 pull-ups (strict)
20 squats
The improvised GHD station worked. However, I had been cautioned via the comments section on the main site to avoid doing too many GHD sit-ups your first time - so I heeded the advice and made a mat available in my usual sit-up spot for when the GHD sit-ups starting getting hard. It didn't take long.
The squat cleans (first 10) didn't take me too long, but I did have to rest for a second after 8 reps before I could get the last two in. This ended up being basically a theme for the rest of these.
I moved into my 50 GHD sit-ups and got 20 in before the burn kicked in and I had to rest. I realized these were tough. Real tough. I rested a few seconds and started off again getting 10 more in.. then 5 more... 5 more etc. until I finished. Those are tough - and I can see why people caution against them. These are the only 50 GHDs that I did. I did the last 100 as regular sit-ups.
My final posted time was 22:09. The only set I did in completion without rest were the two in the last round - 2 squat cleans and 10 regular sit-ups. Even before leaving the gym, my abs were already as sore as any day-after before now.
So basically the GHD sit-up consists of using a back extension or GHD station to do even more full range sit-ups than regular sit-ups. Almost kind of like the ab-lounge, except unsupported and much, much harder and more effective.
So the WOD for Day 60 as per the main site was:
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
Of course, my gym doesn't have a GHD station but I wanted to try these, so I made a make-shift station. I took the bench that I was moving away from the Bench Press rack anyway (so I could do my squat cleans) and placed it perpendicular in front of the leg extension station. I then took the leg extension and put the foot pads in the upright-most position. I was able to place my legs over this with my feat tucked under the seat to do GHD sit-ups. I worked 10 of these into my warm-up to make sure the concept worked.
I warmed up as follows:
1000m row (nice and easy - 4:59.9)
20 push-ups
10 GHD sit-ups
10 pull-ups (strict)
20 squats
The improvised GHD station worked. However, I had been cautioned via the comments section on the main site to avoid doing too many GHD sit-ups your first time - so I heeded the advice and made a mat available in my usual sit-up spot for when the GHD sit-ups starting getting hard. It didn't take long.
The squat cleans (first 10) didn't take me too long, but I did have to rest for a second after 8 reps before I could get the last two in. This ended up being basically a theme for the rest of these.
I moved into my 50 GHD sit-ups and got 20 in before the burn kicked in and I had to rest. I realized these were tough. Real tough. I rested a few seconds and started off again getting 10 more in.. then 5 more... 5 more etc. until I finished. Those are tough - and I can see why people caution against them. These are the only 50 GHDs that I did. I did the last 100 as regular sit-ups.
My final posted time was 22:09. The only set I did in completion without rest were the two in the last round - 2 squat cleans and 10 regular sit-ups. Even before leaving the gym, my abs were already as sore as any day-after before now.
Wednesday, September 23, 2009
300 - Day 58 - MR Bench, Pull-Up, Squat
The WOD of the main site today was five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Which is great - I've been looking to do some bench and squats.
My shoulders and wrists were already sore from the last two days - shoulders fatigued and wrists being stretched beyond their usual capacity in the front squat rack position from the presses two days ago and even the front squats on day 53.
I warmed up with a nice slow 1000m at 4:26 and then completed 3 rounds of the following:
10 push-ups
15 sit-ups
10 dips
15 squats
I then did a good amount of stretching, as I knew I had a good workout ahead of me. I stacked 185 on the bar in the bench press rack, because I usually weigh in between 180 and 185. My previous MR (max reps) for this weight was 12 reps.
I completed the following
Bench Press - 13(PR)-10-8-8-6
Pull-ups - 16-13-11-10-10
Squats - 25-25-24-20-20
In case you can't tell by the reps on the squats for the first 3 sets, I probably could have done more during the first two - but I was flying blind getting the bar back to the rack and working without a spotter. Of course, the squat also presented a problem, having only one bar available, I had to complete the BP and then remove the weights so I could get the bar up to the squat starting position and re-load the weight - and then repeat in the opposite direction. This gave me some rest, but was a pain. I could have opted to use the smith machine for the squats, but I didn't think that seemed ideal. So I waded through.
I tried to get the bar during the squat in the correct position, which from what I can tell is lower down on the back than actually on the shoulders. This created some extremely uncomfortable wrist positioning for me - enough that on my last set, I put the bar back up on my shoulders and used a squatting pad.
Either way - my totals were 45 body weight bench presses, 60 pull-ups and 114 squats - total 219. Thats pretty good - again, from what I can tell - though, judging by the score posts in response to this WOD on the site, it looks like I need to work on my pull-ups, which what I thought I was pretty good at. I might have to start upping my pull-ups during my warm-up.
Body weight bench press
Pull-ups
Body weight back squat
Which is great - I've been looking to do some bench and squats.
My shoulders and wrists were already sore from the last two days - shoulders fatigued and wrists being stretched beyond their usual capacity in the front squat rack position from the presses two days ago and even the front squats on day 53.
I warmed up with a nice slow 1000m at 4:26 and then completed 3 rounds of the following:
10 push-ups
15 sit-ups
10 dips
15 squats
I then did a good amount of stretching, as I knew I had a good workout ahead of me. I stacked 185 on the bar in the bench press rack, because I usually weigh in between 180 and 185. My previous MR (max reps) for this weight was 12 reps.
I completed the following
Bench Press - 13(PR)-10-8-8-6
Pull-ups - 16-13-11-10-10
Squats - 25-25-24-20-20
In case you can't tell by the reps on the squats for the first 3 sets, I probably could have done more during the first two - but I was flying blind getting the bar back to the rack and working without a spotter. Of course, the squat also presented a problem, having only one bar available, I had to complete the BP and then remove the weights so I could get the bar up to the squat starting position and re-load the weight - and then repeat in the opposite direction. This gave me some rest, but was a pain. I could have opted to use the smith machine for the squats, but I didn't think that seemed ideal. So I waded through.
I tried to get the bar during the squat in the correct position, which from what I can tell is lower down on the back than actually on the shoulders. This created some extremely uncomfortable wrist positioning for me - enough that on my last set, I put the bar back up on my shoulders and used a squatting pad.
Either way - my totals were 45 body weight bench presses, 60 pull-ups and 114 squats - total 219. Thats pretty good - again, from what I can tell - though, judging by the score posts in response to this WOD on the site, it looks like I need to work on my pull-ups, which what I thought I was pretty good at. I might have to start upping my pull-ups during my warm-up.
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