5/9/11

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

4/18/11

LG Crossfit!

Yesterday was one of the those days. Couch vs gym. I was gone all weekend and didn't get home until late Sunday night. Coming home after work and lounging around, cleaning up, unpacking, finishing the movie I started on Friday all sounded SO NICE. But I've been good about going to the gym. And I don't really have time today (tues) before I babysit so if I wait until weds to workout it will have been almost a week since my last workout. I'm smart and educated enough that there should never BE a couch vs gym battle. But there is. That's life. I'm glad that the gym has been winning more than the couch lately. Every day is another choice.

Snatch
7×2 @ 80-85% 1RM (65# for me)

Then:
The Chief
AMRAP in 3 minutes:
3 Power Cleans 135/95# (75 lbs for me)
6 Pushups
9 Squats (I held a 25# plate)
Rest 1 minute and repeat for a total of 5 cycles.

The snatches felt pretty solid. Like I've said before, I'm afraid of failing (literally) in my gym. There's too much for the barbell to hit if it falls and it would be a hue racket. The 65# felt pretty good, though.

The Chief was legit. I hit almost exactly 3 rounds in every 3 mins. I was proud of myself for keeping up pace through the end, and was stoked that my best time for 3 rounds was the very last cycle. This was harder for my heart than the strength part of it. Huffing puffing, for SURE! I dug it.

4/13/11

I kinda blended some LG Crossfit stuff together today. I liked the strength part of yesterdays workout (the circuit part not so much because I'm a little scared of doing jerks in my gym). I liked the circuit part of today's workout, but couldn't remember what the strength part was. (just looked it up, there was no strength part...oops)

8 heavy reps, cleans (4x75#, 4x85#)




7 Rounds
1 Deadlift + 3 Handstand Pushups (I did pushups with my feet elevated on a bench)
1 Deadlift + 5 Pullups (C2B)
1 Deadlift + 7 Squats (I held a 25# weight)
Deadlift weight–80% 1RM (go heavy) (150 lbs)

Do each couplet of a 1 minute interval.  So, do 1 DL and 3 HSPU and then rest for the remainder of the minute.  On the minute, do 1 DL and 5 pullups and then rest for the remainder of the minute.  On the minute, do 1 DL and 7 squats and then rest for the remainder of the minute.  On the minute, do 1 DL and 3 HSPU and so on until 7 rounds have been completed (21 deadlifts).

The cleans felt pretty good. I was actually good about doing full squat cleans this time. I'm usually pretty quick to bail and do power cleans. Tsk tsk.

I think I accidentally did 85% max on my DL in the circuit. They felt REALLY heavy, but also really good. I felt like I was controlling the weight, even though it was hard. I thought it was going to be one of those "top of the minute" workouts where you have like 5 secs left before the next minute started. Not so! I had about 30 secs left on most rounds, so that was nice.

It felt heavy and hard, but gooooood!

(not only did I add an unnecessary strength lift in, but I just realized tha tI did 85% max on my DL. Cripes! Accidental overachiever)

:)

4/11/11

LG Crossfit.


Workout:
Snatch Grip Deadlift
Work up to 1.15xSnatch 1RM
Then:
On the minute for 12 minutes:
3 Hang Squat Clean 135/85# (did hang cleans with 65#. Should have gone lower on the weight so I could do sq cleans)
5 Clapping Pushups
7 Russian Kettlebell Swings -as heavy as you can. (heaviest at the gym was a 16kg)

Ok I dont understand the first part, so I'm 99% sure I did it wrong. It seems to say to work up to 1 rep of 1.15x your snatch 1RM, doing snatch grip deadlift. That doesnt seem right, though, because you should be able to snatch grip DL WAY more than your snatch 1RM. Snatch grip DL'ing 85# seemed to be really light. Nothing about their workouts ever feel super light! Maybe I was supposed to do 15 reps of my snatch 1RM? Oh well...

The second part was good. I kinda cheated on the cleans (slap my wrists). I get scared being tired and throwing weight around. My brain knows I'm capable of it, but something (probably repressed memories of tearing my groin doing a max snatch and not being able to lift for a year after) holds me back. I think I'm slowly getting my confidence back, though. Just need to keep on keepin on.

4/4/11

LG Crossfit ! (omg that puppy pic is so effing CUTE!!)

Workout:
Back Squat
7x3 (add 5#) (115#)
Then:
5 Rounds
10 Deadlifts (115#)
10 Thruster(55#)

Squat- did 115# for all 7 sets! And it felt GOOD!! I was SUPER stoked about that. I knew it would take a little time, but I love seeing improvements. LOVE it.

Started those thrusters with 65# and thought I was going to die. Thought I was being a baby dropping to 55# because I almost barfed, but now I see that the "suggested" (ie: beastly) weight they suggested was 65#. Aaaaaand now I don't feel so bad :)

Going well. Seeing improvements is the best motivation!

3/30/11

LG Crossfit!

Workout:
Front Squat
8x2 (Dont remember!! I THINK I did 95#)

Then:
30 Burpees (barf. Did 5x6)

3 Rounds
10 Hang Power Cleans (Umm...I think I did 65. Shouldnt wait so long to blog these!)
15 Pullups (did the hang under the bar with body parallel-ish to ground)
20 Air Squats

I read this and, at first, was all "30 burpees?? You're just gonna throw 30 burpees in there all willy nilly??? EFF!!!) My worry with burpees, since I kinda go straight into a pushup when I go down, is that my arms will give out and I'll face plant. You just wait. It'll happen.

Overall, it wasn't as bad as I thought it would be. Which is nice!

3/28/11

I'm on a roll!! Thanks, LG Crossfit! (ps-LOVE the pic on that post. I have a huge pic of Marilyn Monroe holding a barbell over her head hanging in my kitchen. Beauty and strength. Love it).

Workout:

Back Squat

7x3 (95#, 105#, 115#x5)

Then:

5 Rounds

250m Row (um. didn't do this part. The gym HAS rowers, but also has squat rack stealers)

7 Power Snatches (55#)

7 Box Jumps 28/24" (um, the step stool thing I found was definitely NOT 24". Maybe 12")

7 Pullups C2B (did the hanging under a bar with feet out front style thing)

OH MAN. While it doesn't mentally feel good to have my squat numbers so low, it physically felt great to be doing work. Gotta give it a little time.

Those power snatches. Also not very heavy, but holy balls. Wore me out!

3/25/11

I think I kinda patched this WO together from LG Crossfit. I was at an unfamiliar gym and didnt have the equipment for the real one. I could do the required deadlift max, though!

Deadlift max- 175#

(I think I might have copied this down wrong....oh well!):

9/1, 7/3, 5/5, 3/7, 1/9
Hang clean/pullup

That 175# was really heavy, but it wasn't a true max. I wasn't comfortable failing in that gym and you pretty much need to fail to find a true max. The metal weights were all loosey goosey on the bar and it would have been potentially loud and awkward if I needed to drop the weight.

I THINK the second part (which now I cant find on their site) was supposed to be done twice with rowing in between or something...eh...oops!

3/22/11

Another workout from LG Crossfit.

I've decided to follow their workouts (mostly). I like them better than the main Crossfit page, so why the eff not?

So yesterdays workout? Holy balls. My arms were shot today. Hell, my WRISTS were shot. My hands were so tired from the bar work that they labored to type when I got into work. It's the little things that truly show me how much work I need to do!

Workout:

Overhead Squat

3x95# for max reps (I used 55# and did 10 reps each set. Again, arms were SO tired)

Then:

5, 4, 3, 2, 1

Hang Power Clean Thruster 135/85# (ehh...I used 55# again. The cleans were easy peasy, the thrusters were much harder)

Burpee

Dip

Repeat for 3 rounds with 1 minute rest between each round.

Ok, so, the weights that they usually designate for chicks (the second listed)? Would be challenging when I was in my best shape. Something to work towards!! I'm keeping it light-ish/doable (light-ish does NOT = easy. At. All. Just relatively light-ish)for a little while until I really start getting back into the groove. But STILL, after round 1, I thought "holy shit, I could call it quits and I would feel like I got a legit workout". I'm tired of slacking, though. I'm tired of being comfortable in my workouts. I watched Biggest Loser for 4 mins tonight (man, that show bugs me) and Bob said "you need to be uncomfortable". So true. I really pushed myself and it felt great. I recommend it.

But two back to back clean based workouts? Giant bruises on my collar bone and ev-er-y-thing hurts. It's nice :)

3/21/12

I got today's workout here. I like that blog because I can usually do most of the stuff in a regular gym. Most of it.

A friend might come out from Texas to the Tough Mudder race. Shit looks INTENSE. I promised him that if he came out, I would do it with him. At this point? I would probably literally die. Not sure if it's going to happen yet, or not, but it was a kick in the pants to actually start working harder.

I've been working out, but it's been medium intensity and pretty uninspiring. Even for myself.

I was excited about this workout. Although I lightened the weight to 65# for both the clean and jerks and the squats, I knew that it would be challenging but doable. Having a timed workout would be a good starting point to compare future workouts to.

SO. I got underway.

5 rounds

5x clean and jerk
7x pushups
10x squats

I finished, only having felt like I was going to pass out or puke twice and missing a chunk of skin from my thumb, thanks to olympic lifting with a rough squat bar, and went to check my time. I forgot to hit start. EFF. I was super annoyed with myself, but glad that I pushed through the entire workout. It felt good and felt like a good starting point for getting back into shape.

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....