Today was my first crossfit workout since my throat dilation last week. Wow, has it only been a week?…it feels like I haven’t worked out for a month. My husband and I got some hiking in when we went to Nevada/Utah last week and that went pretty well. However, today’s workout was better! I was still a little slow. I used too much weight on my deadlifts out of the box and fatigued my back muscles so had to drop down. This time I only stopped to reset my deadlift form and try to stretch my back a little bit rather than stopping because I was sucking air!
It normally bothers me when I’m so much slower than the rest, but I feel pretty good about this workout. I think after a week or two my workout level will increase again and I can’t wait!
Handstands (ooof…been a while since we’ve done these!)
Deadlift (21 @ 145#, rest at 125#)
Pull Ups (green band)
Finished in 11:35
Roll Outs for 1 min (10), rest, and another minute (11)
I was doing ok on the Pull Ups but didn’t do as well as I had hoped. Unfortunately, my calluses on my right hand tore off during round #2. Shane told me to try to keep my hands in one place during the pull ups but sometimes my grip just doesn’t feel right. However, I will try to keep my hands stationary and a little wider out.
Tomorrow’s workout should be interesting with these puppies! I hope there aren’t any pull ups…
How is your training going?!
3x3x3x3x3x3 (ending weight 185)
100 Burpees for time
Modified to 50
Completed 60 in 12:00
Shane caught up to me after our 400 meter warm up run and asked me how it was going. I explained that I can’t breathe well but will do what I can. They had a piece of paper covering the workout on the board so none of us would run away! So, Shane says “I’ll tell you what we’re doing” like it was some big secret with Cortni had already told us what it was! lol “We’re doing 100 burpees”…waits for my reaction…”Oh, wow…that’s a lot”. “So, what I want you to do is think of how many you think you can do and we’ll modify it to that.” I thought about it and decided 50 would be an impressive feat considering I usually run out of gas after 10-20. I told Shane I’d aim for 50 but would do more if I felt I could. All in all I ended up with 60. I thought about keeping going but I was dragging and I really didn’t want everyone in the gym watching me perform pathetic burpees. However, I’m a bit upset with myself that I didn’t push that aside and just do it. I think it would have taken me at least 20 minutes. I have my dilation coming up in a couple of months…at that time I will revisit this workout. If I have a good breathing day, I may revisit it earlier.
After it was over I washed my face and neck to cool off, then sat on a box for a bit. Once I was cooled down some, I went and sat on the floor to talk to the girls. I sat there for maybe 5-10 minutes then got up to get my phone. When I walked back over to them, I saw this:
Yep, that’s my ass print along with two sets of legs….niiiicce. Nothing like leaving your “ass sweat” on the mat. I tried to find a wipe to clean it up, but I couldn’t. Hope no one is doing burpees in that in the evening class! lol….
This was a short week, with Monday being a holiday, so I only had 2 CrossFit workouts. However, those two kicked my ass.
Tuesday July 5, 2011
Box Jumps (mod step ups)
25, 20, 15, 10, 5
Clean & Jerk (85#)
5, 4, 3, 2, 1
Practiced ring dips (using green band) 30 reps
My breathing has been pretty rough these past couple of weeks so I decided to modify the box jumps to step ups using a taller box. Even then, this workout was hard. I felt pretty strong with the Clean & Jerks though. I think I could have done a little more weight with that few number of reps.
Thursday July 7, 2011
15 Min AMRAP
10 Deadlifts (95#)
10 Bar Facing Burpees
Freakin’ fracken burpees. This was one workout I would have liked to just stop 1/2 way through and go home. It tore me up. Afterward we practiced cleans because our form isn’t that good. I don’t think I have it down. It will take a bit. The hardest part is squating under the bar instead of trying to fling the bar up. Tomorrow is another Marathon training day followed by a free foam roller workshop at Clara and Kelly’s CrossFit gym…looking forward to the rolling!
Kipping Pull Ups
3 minutes per round, set number of box jumps at the beginning then as many deadlifts as possible. 1 minute rest between rounds.
Rd1: 15 Box Jumps (did step ups on taller box), 36 Deadlifts (95#)
Rd2: 20 Box Jumps/Step Ups, 20 Deadlifts (95#)
Rd3: 25 Box Jumps/Step Ups, 15 Deadlifts (95#)
Followed by Tabata Ambat Sit Ups.
While I’m still not able to do a full Kipping Pull Up with the green band, I’m getting close!
Tonight’s workout was a little different from what we’ve been doing. My Deadlift count went down each time. The last round was the hardest because my back was shredded. I ended up dropping the weight instead of tapping down. My form was starting to get sloppy when tapping. However, 71 total Deadlifts is nothing to thumb your nose at! Plus, I was doing the prescribed weight! There was a young girl and her mom that came in right when we started. The girl went to the start ramp (other gym) with the other beginners. Her mother stayed in our gym and watched. When we finished we all lied down to catch our breath. I overheard Shane say, “This is normal for after a workout.” Of course, that made me laugh. Shane decided we needed to do a Tabata Abmat Sit Up workout afterward. My lowest number was 8, which isn’t bad. It felt kinda nice on my back to stretch out on the Abmat too.
Overall, a good workout. I took yesterday off and I think that paid dividends.
We started the day with skill work. I think I have the Kipping Pull Up move down, I just can’t seem to do one yet. Although…I got very close to doing one today! Tomorrow I will try again and see how it goes. If I can get the kipping pull up down using the green band, I’d be ecstatic. I want to get off the black band and on to the green one.
The WOD was all strength
Back Squat 8 x 5 x 5 x 3 x 3 x 1
Shoulder Press 8 x 5 x 5 x 3 x 3 x 1
Deadlift 8 x 5 x 5 x 3 x 3 x 1
The last round should have been what we could max out at. I increased two previous PRs and did one of the exercises for the first time.
Back Squat 155# PR up from 115#
Shoulder Press 75# (first max)
Deadlift 235# PR up from 205#
The back squats were interesting. I always thought I could do a decent amount on the back squat because I have decent legs, but apparently I can’t do as much as I thought. I’d like to do over 200#, but it’s something to work toward!
The shoulder press was hard. I have very little upper body strength and that’s all the shoulder press is. You can’t use your legs at all (like with the push press). It was very hard to keep from using my legs to throw the weight up there. I was pleased with 75#. It was only 10# less than Alaina and she is a hoss!
The deadlifts were fun. I always enjoy doing those. I knew my last PR was 205# so I was wanting to set a new record. I tried to do 235# more than once because I wasn’t exactly happy with the first one, but I wasn’t able to do it anymore. I think I could have done more if we didn’t have all those previous reps!!