Er, I mean... leader
"Elizabeth" was a very foreign workout to me, considering that I have never done cleans before, and my only experience with front squats was with PVC.
We warmed up with medicine ball cleans. During the warmup, the movement felt awkward and unnatural. I wondered if my legs had turned into some extra-terrestrial limbs not suited for cleans.
But they seemed to get more in sync with the movement the more I warmed up, and was able to move on to the light bar with some success. My form in the front squat is still not the greatest, and I guess I need to work on trying to drive up with my elbows and keep my spine more stable.
I do have to admit this one is short, but it really sucked for me. I was humiliating that all I was doing was a 42lb weight, and could barely get that done. And probably the only thing that got me through it was thinking of this:
Thursday, April 30, 2009
Tuesday, April 28, 2009
Sunday, April 26, 2009
2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
Modified:
21 -15-9
Weighted PVC Power snatch
Ring rows
09:20.57
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
Modified:
21 -15-9
Weighted PVC Power snatch
Ring rows
09:20.57
Friday, April 24, 2009
Wednesday, April 22, 2009
Deadlift
Deadlift 1-1-1-1-1-1-1
115-135-145-155-165-175-185F-180F
I think I beat my last pr by 10lbs. Which is great considering my legs were still really feeling it from the thrusters yesterday.
115-135-145-155-165-175-185F-180F
I think I beat my last pr by 10lbs. Which is great considering my legs were still really feeling it from the thrusters yesterday.
Tuesday, April 21, 2009
Seal Ladder
WOD
25 Thursters
10 Pullups
20 Thrusters
10 Pullups
15 Thrusters
10 Pullups
10 Thusters
5 Thrusters
10 Pullups
10 Thrusters
10 Pullups
15 Thrusters
10 Pullups
20 Thrusters
10 Pullups
25 Thrusters
Men 65lb
Women 35 lb
Modified - 22lb Thrusters/Jumping pullups
Started at 15 Thrusters, ended at 15 Thrusters and 10 Pullups
12:30 approx
WOD
25 Thursters
10 Pullups
20 Thrusters
10 Pullups
15 Thrusters
10 Pullups
10 Thusters
5 Thrusters
10 Pullups
10 Thrusters
10 Pullups
15 Thrusters
10 Pullups
20 Thrusters
10 Pullups
25 Thrusters
Men 65lb
Women 35 lb
Modified - 22lb Thrusters/Jumping pullups
Started at 15 Thrusters, ended at 15 Thrusters and 10 Pullups
12:30 approx
Monday, April 20, 2009
Backsquat 3, 3, 3, 3, 3
45, 65, 75, 85, 100
I really didn't want to do this today. On the way to the gym I was really tempted to stop at the donut shop, get a dozen chocolate long johns, and go back home. I had no motivation to be at the gym, or even do my warm up. I know I could of done better on my squats but I just wasn't there mentally.
45, 65, 75, 85, 100
I really didn't want to do this today. On the way to the gym I was really tempted to stop at the donut shop, get a dozen chocolate long johns, and go back home. I had no motivation to be at the gym, or even do my warm up. I know I could of done better on my squats but I just wasn't there mentally.
Friday, April 17, 2009
Thursday, April 16, 2009
Tuesday, April 14, 2009
Rest Day, no WOD
Daily Food log:
Breakfast
Scrambled eggs
Spinach
Onion
Mushroom
Butter
Lunch
Chicken noodles soup
Snack
Egg Salad
2 HB eggs
1 Tblspn blueberry mustard
2/3 tspn mayo
Chopped almonds
1/2 orange
Dinner
Ham and cheese wrap
Dinner Salad
1 tall starbucks americano with cream and splenda
Snack
Chicken
1/2 orange
I am getting really tired of tuna and/or egg salad being dry because the small amount of mayo per block of fat just does not go very far. So I was very excited when I had the thought of reading the label on my favorite mustard and found that it had no fat and only 3g carbs per teaspoon. Which means I can now add it to my egg/tuna/chicken salads and not mess with the fat blocks and have to only adjust for 1 carb block for every Tblsn of mustard I use. Yippee!
Daily Food log:
Breakfast
Scrambled eggs
Spinach
Onion
Mushroom
Butter
Lunch
Chicken noodles soup
Snack
Egg Salad
2 HB eggs
1 Tblspn blueberry mustard
2/3 tspn mayo
Chopped almonds
1/2 orange
Dinner
Ham and cheese wrap
Dinner Salad
1 tall starbucks americano with cream and splenda
Snack
Chicken
1/2 orange
I am getting really tired of tuna and/or egg salad being dry because the small amount of mayo per block of fat just does not go very far. So I was very excited when I had the thought of reading the label on my favorite mustard and found that it had no fat and only 3g carbs per teaspoon. Which means I can now add it to my egg/tuna/chicken salads and not mess with the fat blocks and have to only adjust for 1 carb block for every Tblsn of mustard I use. Yippee!
Monday, April 13, 2009
Back in the saddle... again....
Workout at CF Tulsa consisted of
Warm up of
Lunges
Side Lunges
Squats,
PVC OHS
PVC Front squats
Jump Rope 200x
Baseline WOD
500m row
40 squats
30 situps
20 pushups
10 jumping pullups
Daily food log:
2 Block Breakfast
2 eggs in 2/3 tspn butter
Spinach
1/2 cantaloupe
1 cup coffee, black
3 Block lunch
3 oz tuna
1 tspn mayo
Spinach
1 cup grapes
Snack
2 hb eggs
1 orange
6 almonds
Dinner
1 Salmon patty
Asparagus
Milk
Snack
1 HB egg
3 oz red wine
Almonds
Warm up of
Lunges
Side Lunges
Squats,
PVC OHS
PVC Front squats
Jump Rope 200x
Baseline WOD
500m row
40 squats
30 situps
20 pushups
10 jumping pullups
Daily food log:
2 Block Breakfast
2 eggs in 2/3 tspn butter
Spinach
1/2 cantaloupe
1 cup coffee, black
3 Block lunch
3 oz tuna
1 tspn mayo
Spinach
1 cup grapes
Snack
2 hb eggs
1 orange
6 almonds
Dinner
1 Salmon patty
Asparagus
Milk
Snack
1 HB egg
3 oz red wine
Almonds
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