Smolov for the day:
1x3 65% = 140 lbs
1x3 70% = 160 lbs
1x4 80% = 185 lbs
4x5 90% = 195 lbs
WOD
2 rounds of this Metcon:
5 minutes to complete
12 kb swings (44 lb / 35 lb)
12 thrusters (95 lb / 65 lb)
then
1 minute of max burpee box jumps
1 min rest
Not afraid of the smolov sets anymore! In my first set of the 90%, I failed the last rep, but this was pretty good considering I was on my own and getting pretty low on that squat. Holding up 195 lbs for however long it takes me to push out 5 reps is really the most difficult part of those sets, to be honest...
Bruh.
This Metcon.
I dunno what is the coach's idea giving us murderous Metcons on a Friday. After finishing the first set of kb swings I realized how hard the next 10 minutes of my life were going to be, and of course they wouldn't let me do this at anything below RX cuz it's just 12 little thrusters!
Maybe if the rest time was 2 minutes I woulda finished the full set in round 2 as well.
Still deeply in love with Girl Coach. I hope she comes tomorrow.
Friday, October 17, 2014
Thursday, October 16, 2014
Thursday is for running
WOD
1 mile run
5 min rest
1 mile run
I didn't go >_>
Instead I walked shopping malls with my cousins from out of town.
Kinda beating myself up over it because I want to improve my mile run...
1 mile run
5 min rest
1 mile run
I didn't go >_>
Instead I walked shopping malls with my cousins from out of town.
Kinda beating myself up over it because I want to improve my mile run...
Tuesday, October 14, 2014
Get a Grip
WOD
5 min AMRAP:
200m farmer's walk
10 power snatches (115 / 75lb)
max burpees
4 min rest
Complete 4 rounds
I tried a couple snatches at 75 lbs and it felt ok, so I decided to go with that for the wod. Unfortunately, there's only one pair of 35 lb kettle bells in the box, which shoulda been the weight for me to do, but then I decided to man it up two notches and did the first walk with 44 lbs.
Crazy mistake.
By the time I was done (dead last of the whole group) my grip was GONE. My forearms were super sore my, calluses were tearing a bit, and my fingers were cramped. I tried snatching the barbell and it was a huge NOPE. In the first round I only managed 4 snatches and failed about 4 attempts.
So then, I downsized to 25 lb PLATES (cuz there were no more kettle bells at this weight either) and while slightly more manageable, it turned out to be another ordeal in terms of grip. I also put the snatch down to 65 lb and to be able to pump out all 10 plus about 6 burpees in every round.
I also gloriously dropped the plate by my shin, so I gained some attractive bruises.
5 min AMRAP:
200m farmer's walk
10 power snatches (115 / 75lb)
max burpees
4 min rest
Complete 4 rounds
I tried a couple snatches at 75 lbs and it felt ok, so I decided to go with that for the wod. Unfortunately, there's only one pair of 35 lb kettle bells in the box, which shoulda been the weight for me to do, but then I decided to man it up two notches and did the first walk with 44 lbs.
Crazy mistake.
By the time I was done (dead last of the whole group) my grip was GONE. My forearms were super sore my, calluses were tearing a bit, and my fingers were cramped. I tried snatching the barbell and it was a huge NOPE. In the first round I only managed 4 snatches and failed about 4 attempts.
So then, I downsized to 25 lb PLATES (cuz there were no more kettle bells at this weight either) and while slightly more manageable, it turned out to be another ordeal in terms of grip. I also put the snatch down to 65 lb and to be able to pump out all 10 plus about 6 burpees in every round.
I also gloriously dropped the plate by my shin, so I gained some attractive bruises.
Monday, October 13, 2014
Quads burning
Smolov (back squats):
4x 60% = 130lbs
4x 70% = 150lbs
4x 80% = 170lbs
3x 90% = 195lbs
2x4 90% = 195lbs
WOD
Metcon
Tabata groiners
Run 200 meters
Tabata jumping lunges
Run 400 meters
Tabata butterfly sti-ups
Hmpf. Afternoon class and that was some pretty heavy squats to get done, I did the last 3 sets at 190lbs, because the belt was nowhere to be found and I was pretty much dying squatting so heavy.
Cool Guy Coach was all like "Call me if you need a spotter" but he was chatting away with other peeps. When he finally came to spot me he was ultra motivational which kinda makes me lol inside a little bit cuz he YELLS at me a lot, but I totally need that to push myself through the sets.
Always the last one to finish the squats even if I had a rack all to myself and I have all the percentages figured out beforehand.
Wod was aight. Why do my quads feel like they're gonna fall off my leg by detaching from the tendons when we do jumping lunges? I dunno. I just hope this is how other people feel as well.
4x 60% = 130lbs
4x 70% = 150lbs
4x 80% = 170lbs
3x 90% = 195lbs
2x4 90% = 195lbs
WOD
Metcon
Tabata groiners
Run 200 meters
Tabata jumping lunges
Run 400 meters
Tabata butterfly sti-ups
Hmpf. Afternoon class and that was some pretty heavy squats to get done, I did the last 3 sets at 190lbs, because the belt was nowhere to be found and I was pretty much dying squatting so heavy.
Cool Guy Coach was all like "Call me if you need a spotter" but he was chatting away with other peeps. When he finally came to spot me he was ultra motivational which kinda makes me lol inside a little bit cuz he YELLS at me a lot, but I totally need that to push myself through the sets.
Always the last one to finish the squats even if I had a rack all to myself and I have all the percentages figured out beforehand.
Wod was aight. Why do my quads feel like they're gonna fall off my leg by detaching from the tendons when we do jumping lunges? I dunno. I just hope this is how other people feel as well.
Saturday, October 11, 2014
Competition Prep
WOD (in teams of 2)
"How high can you go?"
10 RFT
5 power cleans [heavy]
10 plate burpees
5 high wall ball shots
One person does the wod, finishes, then tags the teammate to start next round.
This saturday was rather empty and Girl Coach didn't go so my heart was a little broken, but the Founder Coach was there and it's always nice to see him cuz he does small talk with me and I like how he runs the class.
I got paired up with Steph who is one of the older and stronger girls at the box. She said her max clean was 125 lbs, and last time I checked, mine was 115 lbs, so we did the WOD at 105 lbs. (RX for women was 155 lbs)
Continuing with the trend that Socks Coach wants us to have more of a competition mentality about crossfit, we made lanes in the indoors soccer field, so each time wouldn't get in each other's way and everyone was traveling the same distance between the exercises.
On my second round, as I was jogging back to tag my partner, I tripped over the barbell and I (gracefully?) skid along the [fake] grass. I'm guessing I had an OK fall, cuz nobody got too worried about it, they were just like, you good? OK, GO! I scraped both of my knees and my elbow a bit, but it was minor enough to carry along with the WOD.
Of course it totally happened in slow motion in my head, and I kinda wish somebody would've recorded it. Just glad I didn't fall on my face!
Also "feels good man" that I did 15 power cleans at a weight that only last year was my max.
"How high can you go?"
10 RFT
5 power cleans [heavy]
10 plate burpees
5 high wall ball shots
One person does the wod, finishes, then tags the teammate to start next round.
This saturday was rather empty and Girl Coach didn't go so my heart was a little broken, but the Founder Coach was there and it's always nice to see him cuz he does small talk with me and I like how he runs the class.
I got paired up with Steph who is one of the older and stronger girls at the box. She said her max clean was 125 lbs, and last time I checked, mine was 115 lbs, so we did the WOD at 105 lbs. (RX for women was 155 lbs)
Continuing with the trend that Socks Coach wants us to have more of a competition mentality about crossfit, we made lanes in the indoors soccer field, so each time wouldn't get in each other's way and everyone was traveling the same distance between the exercises.
On my second round, as I was jogging back to tag my partner, I tripped over the barbell and I (gracefully?) skid along the [fake] grass. I'm guessing I had an OK fall, cuz nobody got too worried about it, they were just like, you good? OK, GO! I scraped both of my knees and my elbow a bit, but it was minor enough to carry along with the WOD.
Of course it totally happened in slow motion in my head, and I kinda wish somebody would've recorded it. Just glad I didn't fall on my face!
Also "feels good man" that I did 15 power cleans at a weight that only last year was my max.
Friday, October 10, 2014
Death by Thrusters
Smolov for the day (back squats):
1x4 65% = 140 lbs
1x 4 70% = 150 lbs
5x4 80% = 170 lbs
WOD
"Death by Thrusters"
Do 1 thruster in the first minute
2 thrusters in the second minute
3 thrusters in the third minute...
Continue until you fail to complete the reps within the minute.
Weight used: 65lbs.
After finishing the 9th minute, I grabbed on to the bar to start the next 10 reps and saw little stars flickering across my lids. I then felt the pain I would endure all over my body if I managed to pull myself through the next 10 reps, and I decided I didn't want to muster up the courage to put myself through that suffering. Thusly, I quit at 9.
I could've probably done it, maybe even to 11, but I wasn't in the frame of mind to go on overkill mode. My shoulder was already acting up and my quads felt like they were self-combusting with each additional rep. I had read on Box Life magazine that the way you get better at crossfit is just pushing through, pushing yourself always to 110% and beyond.
With this enlightened view, I did a couple wods were I didn't allow myself to rest as much as I usually do, lifting RX if I could manage it or only 10 lbs less. But then I got injured due to Smolov, and I started to get worried about seriously fucking up my body again.
That's why this time I decided nine was enough.
(For reference, Toaster Strudel coach got to 14 reps at men's RX -woops I didn't check what it was. Girl Coach had not written her score, nor did any of the morning classes, hmpf)
There's these two new girls, turns out they're in the university's volleyball team. They do have athletic bodies, although on the chubby side right now. Compared to other noobs I've seen come in, they started squatting heavy and pretty low rather fast, so I figured they must've had previous lifting experience (and they do).
I bring them up cuz: their thighs are bigger than mine. This brings me a great sense of comfort. They both have really large thighs, but not the kind that is floppy fat, but an athletic type that gained fat. They're super young too, maybe they'll become crossfit athletes in a year or so.
After the wod, all the coaches on site were trying to talk people into coming in for the Saturday workout. My body already feels wiped out by Friday, and my "crossfit tan" is only getting more noticeable. I'm torn about going.
My calves were all tied up in knots because of yesterday's double unders. I rolled them out but it was super painful.
1x4 65% = 140 lbs
1x 4 70% = 150 lbs
5x4 80% = 170 lbs
WOD
"Death by Thrusters"
Do 1 thruster in the first minute
2 thrusters in the second minute
3 thrusters in the third minute...
Continue until you fail to complete the reps within the minute.
Weight used: 65lbs.
After finishing the 9th minute, I grabbed on to the bar to start the next 10 reps and saw little stars flickering across my lids. I then felt the pain I would endure all over my body if I managed to pull myself through the next 10 reps, and I decided I didn't want to muster up the courage to put myself through that suffering. Thusly, I quit at 9.
I could've probably done it, maybe even to 11, but I wasn't in the frame of mind to go on overkill mode. My shoulder was already acting up and my quads felt like they were self-combusting with each additional rep. I had read on Box Life magazine that the way you get better at crossfit is just pushing through, pushing yourself always to 110% and beyond.
With this enlightened view, I did a couple wods were I didn't allow myself to rest as much as I usually do, lifting RX if I could manage it or only 10 lbs less. But then I got injured due to Smolov, and I started to get worried about seriously fucking up my body again.
That's why this time I decided nine was enough.
(For reference, Toaster Strudel coach got to 14 reps at men's RX -woops I didn't check what it was. Girl Coach had not written her score, nor did any of the morning classes, hmpf)
There's these two new girls, turns out they're in the university's volleyball team. They do have athletic bodies, although on the chubby side right now. Compared to other noobs I've seen come in, they started squatting heavy and pretty low rather fast, so I figured they must've had previous lifting experience (and they do).
I bring them up cuz: their thighs are bigger than mine. This brings me a great sense of comfort. They both have really large thighs, but not the kind that is floppy fat, but an athletic type that gained fat. They're super young too, maybe they'll become crossfit athletes in a year or so.
After the wod, all the coaches on site were trying to talk people into coming in for the Saturday workout. My body already feels wiped out by Friday, and my "crossfit tan" is only getting more noticeable. I'm torn about going.
My calves were all tied up in knots because of yesterday's double unders. I rolled them out but it was super painful.
Thursday, October 9, 2014
I still suck at double unders
WOD
Unbroken double unders in sets of:
5-10-15-20-25-30-35-40-45-50
45-40-35-30-25-20-15-10-5
(there was a 100m running penalty for messing up on a set larger than 40, then having to start over from 5. Of course, if doing singles, double the reps)
I remember at the beginning of the year, our box did a list of resolutions for the next year, where everyone wrote a fitness goal they wanted to improve/achive.
Mine went something like double unders, a faster mile, unassisted pull-ups.
I haven't achieved any of these yet, but I guess it can't also be denied that I'm getting better at all these things little by little.
For the first 10 minute we did mobility, then some 5 minutes of technique drilling for double unders.
Most people did the wod by modifying it to singles; but I used the reaming 25 minutes to practice double unders. My goal was to get at least the first 5 unbroken set.
Utter failure.
The most I could do was 4, and that was with single-double, pattern. I started to get so frustrated I wanted to curl up and cry in a corner. The only other girl that also trained her doubles, whipped out a set of 10, but this was the most she could manage. This was really good thou, cuz her form was great! Whenever I do doubles I have a tendency to jump backwards, the coach says that this is what's ruining my timing.
Because the girl coach was there (yey! morning class) and she let me use her wire rope, I swallowed my sadness and kept at it until the timer ran out. Coach D also gave me a LOT of pointers and said to keep training consistently and I will get it.
But yeah, how much additional time can I add to my training if I really want to become good at "all the things"?
Unbroken double unders in sets of:
5-10-15-20-25-30-35-40-45-50
45-40-35-30-25-20-15-10-5
(there was a 100m running penalty for messing up on a set larger than 40, then having to start over from 5. Of course, if doing singles, double the reps)
I remember at the beginning of the year, our box did a list of resolutions for the next year, where everyone wrote a fitness goal they wanted to improve/achive.
Mine went something like double unders, a faster mile, unassisted pull-ups.
I haven't achieved any of these yet, but I guess it can't also be denied that I'm getting better at all these things little by little.
For the first 10 minute we did mobility, then some 5 minutes of technique drilling for double unders.
Most people did the wod by modifying it to singles; but I used the reaming 25 minutes to practice double unders. My goal was to get at least the first 5 unbroken set.
Utter failure.
The most I could do was 4, and that was with single-double, pattern. I started to get so frustrated I wanted to curl up and cry in a corner. The only other girl that also trained her doubles, whipped out a set of 10, but this was the most she could manage. This was really good thou, cuz her form was great! Whenever I do doubles I have a tendency to jump backwards, the coach says that this is what's ruining my timing.
Because the girl coach was there (yey! morning class) and she let me use her wire rope, I swallowed my sadness and kept at it until the timer ran out. Coach D also gave me a LOT of pointers and said to keep training consistently and I will get it.
But yeah, how much additional time can I add to my training if I really want to become good at "all the things"?
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