LG Crossfit!
Workout:
Back Squat
10×1 @ 80-85% 1RM (125#)
Then:
AMRAP in 12 minutes (as many rounds as possible)
20 Walking Lunges 90/50# (load however you like) (I held a 35# plate)
5 Hang Power Cleans 155/100# (75#)
3 Muscle Ups (sub hanging pull and bench dip)
The squats felt pretty good! After my less than ideal squat max the other day, I'm more than happy to be working on it. I timed 1:30 between reps with my Gymboss because I was under a time constraint and didn't want to sit around forever OR go too fast and peter out at the end. Felt like a good rest period for me.
The AMRAP workout kicked my ass sufficiently. I can't do muscle-ups and the logistics of being in a big gym don't allow any decent versions of it for me. The hang under a bar with your feet out front (like a reverse push up) mixed with a bench dip is WAY too easy for a sub, but it is what it is! While they were tough, I think I need to step up my oly lifting weights. Finally! I probably could have gone 10# heavier or so on my cleans. Easy to say now that I'm not in the middle of the workout :)
Overall, I dug it
Showing posts with label Bars. Show all posts
Showing posts with label Bars. Show all posts
Tuesday, May 10, 2011
Thursday, May 5, 2011
5/5/11
Max:
Squat (155#)
Press (70#, barbell)
Deadlift (195#)
Deadlift went up 20# since last time!!! HELL YES!! Last time felt like a true max. This time it followed a squat max, so I'm hoping my TRUE max is at least 200#. My true true max deads feel like a long slow grind. The 195# was REALLY heavy, but it moved pretty smoothly. I was so wiped out by that point, though, that I opted to stop there rather than risk hurting myself. Super stoked, though!
Squat...ehhh...I havent really been doing man heavy squats so it doesn't really surprise me, but I'll be happy when that number starts going up, too.
I'm not actually sure if the press was supposed to be shoulder or bench. I went shoulder. I think they usually say bench press if it's bench press. I think. I was happy with that number, though, too!
One thing that I noticed: When I was in my heavy lifting hayday, my back was my weak spot. If I failed at a lift, it was because my back wasn't strong enough. It sort of plateaued and put a cap on my strength back then. During this workout, my back felt fine. It was my legs that felt like the cause of the cap. I like that because I know that it means that I have plenty of strength to gain.
Squat (155#)
Press (70#, barbell)
Deadlift (195#)
Deadlift went up 20# since last time!!! HELL YES!! Last time felt like a true max. This time it followed a squat max, so I'm hoping my TRUE max is at least 200#. My true true max deads feel like a long slow grind. The 195# was REALLY heavy, but it moved pretty smoothly. I was so wiped out by that point, though, that I opted to stop there rather than risk hurting myself. Super stoked, though!
Squat...ehhh...I havent really been doing man heavy squats so it doesn't really surprise me, but I'll be happy when that number starts going up, too.
I'm not actually sure if the press was supposed to be shoulder or bench. I went shoulder. I think they usually say bench press if it's bench press. I think. I was happy with that number, though, too!
One thing that I noticed: When I was in my heavy lifting hayday, my back was my weak spot. If I failed at a lift, it was because my back wasn't strong enough. It sort of plateaued and put a cap on my strength back then. During this workout, my back felt fine. It was my legs that felt like the cause of the cap. I like that because I know that it means that I have plenty of strength to gain.
Friday, January 21, 2011
1/20/11
My insanely painful TMJ isn't really effecting my workouts, but my whacked out neck TOTALLY is. Ugh. Deadlift program derailed. Again. This was a light lift, because I didn't want to strain my neck at all, but still wanted to get some work done.
2x3 ea windmill
2x3 TGU
3x5 sumo deadlift (wide leg stance, grip is between the legs, rather than outside)
3x5 RDL
3x 40 (total) sunday swings/alternating snatches
I've been a little tight, and sumo DL sorta feels like a stretch, so I like to throw it in there every once in a while.
2x3 ea windmill
2x3 TGU
3x5 sumo deadlift (wide leg stance, grip is between the legs, rather than outside)
3x5 RDL
3x 40 (total) sunday swings/alternating snatches
I've been a little tight, and sumo DL sorta feels like a stretch, so I like to throw it in there every once in a while.
Tuesday, August 10, 2010
WOD (Workout Of the Day) 8/10/10
I got today's workout here. Good ol' Crossfit. I can always count on it to make me almost barf.
As many rounds as possible in 20 mins (I did 4. Need to work on my pace):
-7 squats (95 lbs)
-10 total overhead walking lunges, R arm (hold weight straight overhead, I used 8 kg kb)
-7 burpees
-10 total overhead walking lunges, L arm (or vice versa, with which arm you do first)
I blew through the first round and about made myself puke. After each round I had to take a few deep breaths to get some air to my brain. With even nearly heavy squats, I should have paced myself better. Nothing worse than huffing and puffing trying to pressurize and squat. The burpees were a buzz kill, but not too bad.
Note: you could sub barbell squats with kettlebell front squats (probably 2 12's).
I can already feel it in my legs. Oooooh boy....
As many rounds as possible in 20 mins (I did 4. Need to work on my pace):
-7 squats (95 lbs)
-10 total overhead walking lunges, R arm (hold weight straight overhead, I used 8 kg kb)
-7 burpees
-10 total overhead walking lunges, L arm (or vice versa, with which arm you do first)
I blew through the first round and about made myself puke. After each round I had to take a few deep breaths to get some air to my brain. With even nearly heavy squats, I should have paced myself better. Nothing worse than huffing and puffing trying to pressurize and squat. The burpees were a buzz kill, but not too bad.
Note: you could sub barbell squats with kettlebell front squats (probably 2 12's).
I can already feel it in my legs. Oooooh boy....
Friday, July 23, 2010
Fight Gone Bad
I stole this little puppy from the Crossfit website, and tweaked it a little.
Burpee-1 min
Sumo deadlift high pull-1 min (could use bell or bar, I use bar)
Box jump-1 min
Push press-1 min
Swing-1 min
Go from one exercise to the next without stopping, doing each for one min (PACE YOURSELF. Or else you'll almost barf half way through the first set....ok that might just be me).
Rest for 1 min.
Repeat 2 more times, for 3 total rounds.
I set my Gymboss for 18 1-min rounds.
You can sub different exercises, as well, if you want.
Burpee-1 min
Sumo deadlift high pull-1 min (could use bell or bar, I use bar)
Box jump-1 min
Push press-1 min
Swing-1 min
Go from one exercise to the next without stopping, doing each for one min (PACE YOURSELF. Or else you'll almost barf half way through the first set....ok that might just be me).
Rest for 1 min.
Repeat 2 more times, for 3 total rounds.
I set my Gymboss for 18 1-min rounds.
You can sub different exercises, as well, if you want.
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