31 December, 2012

Training Recap

First, I hope everyone has a safe and happy New Years Eve tonight.  Looking forward to an amazing 2013!

*** Don't forget to enter my Raw Threads Cindy Tank Top Giveaway!  You have until the ball drops at midnight EST tonight!  (December 31st, 2012)   *** 


So I'm going to try making this a weekly update again now that things have quieted down!  First a quick recap of the past few weeks and then onto last week's workouts!

Running:

Hmm...I know this is a running blog and all but... my running has been horrible lately.  I'm definitely worried for Goofy but I know I'll be able to finish, just most likely not in the time I want!

Daniel and I ran an awesome 8 miles in NYC three weeks ago along the river and it was beautiful running under the Manhattan, Brooklyn, and Williamsburg Bridges.



Then two weekends ago I dragged my friend out with me to run 16.  It was awesome having company and someone to talk to if we felt like it.  And I'm happy to report I actually felt pretty good the entire 16!  The last mile or so my knees got sore but I wasn't wearing my IT Band strap so I think that had something to do with it.  I also never got a chance to ice my knees so by the end of the night, I was definitely sore and slightly hobbling around a bit.  Ouch!

16 miles in the books!

CrossFit:

Yeah...this section is a lot longer than the running one.  I'm still absolutely in love with CrossFit and completely addicted.

As for improvements?  I can officially do strict pull-ups!!!  I NEVER thought I'd see the day when I could.  The box/gym has open time on Sundays where members can just go and work on things that they want to improve.  After a few straight weeks of going and working on pull-ups, one day it just worked!  I was SO excited pretty sure I did a happy dance by the pull-up bars.  I also learned how to kip so I need to work on doing more in a row.


Kipping!  (And no, not me)

PR'd on my front squats (150#) and back squats (200#) and it's crazy to see the improvements.  The front squats I have issues with since I broke my collarbone in college and my stupid collarbone is lopsided.  All of the weight from the bar rests on the higher end of my collarbone and it just HURTS!  The instructors and I have been trying to figure out the best position to rest the bar so it doesn't bother me as much.

Front Squats (Photo from womenofcrossfit..is that Juli from PaleOMG?)



Weekly Update:

And now back to our regularly scheduled weekly training updates!  

Monday, December 24th:  CrossFit

"The 12 Days of CrossFit"

To be done just like the song. Start at the first day, then go to the 2nd day but then do the 1st day again. Then 3rd, 2nd, 1st..... 4th, 3rd, 2nd, 1st... etc.
1 rope climb 
2 deadlifts 135/95 - I used 85# 
3 glute ham developers’s 
4 hang squat cleans 135/95 - I used 85# 
5 strict pull-ups 
6 front squats 135/95 - I used 85# 
7 handstand push-ups 
8 overhead walking lunges 45/25 - I used 25# 
9 burpees 
10 thrusters 135/95 - I used 65# 
11 kettle bell swings, 2 pood 
12 sit-ups 45/25

I only got through the 10th day. 30min cap. Holy hard!!! Tried doing the thrusters at 85# but by the time I got to them I was completely shot. My hands were all ripped up from rope climbs, ouch! Def fun though!

Tuesday, December 25th:  Rest Day

Wednesday, December 26th:  CrossFit

Warmup: 
- 5 rounds of Cindy: 
    - 5 pullups 
    - 10 pushups 
    - 15 squats

WOD: 
- Backsquats: 5-5-3-3-3-1-1-1-1-1 

135# - 135# - 155# - 175# - 175# - 185# (PR!) - 185# - 190# - 195# - 200#

My last PR was 180# but I knew I could have gone heavier that day. 200# was a little iffy but I'm still considering it a success. Was told I didn't go past parallel when I squatted and I was def a little wobbly.  Technically it was a no rep but I got down and I stood back up.  Success in my eyes.  Will just work harder next time!

Thursday, December 27th:  CrossFit

Warmup:
- sprints
- wrestling spins

WOD:
20 min AMRAP:
- 5 Chest to bar Pull-ups
- 10 Wall ball shots, 14# ball
- 15 Kettlebell swings, 1 pood (35#)

WOAH... this sucked a lot more than I thought it would. Got through 7 full rounds and was glad when that clocked beeped after 20 mins! I kipped every single one of the pullups... woot!


Friday, December 28th:  CrossFit

Warmup:
- Pose Running... I still can't get it!

WOD: 3 rounds for time:
- Run 200 meters
- 7 Dumbell Push presses - Tried using 35# dumbells but it was HEAVY and I was so unbalanced. So I dropped down to 25# :(
- 14 Ring rows - with feet on 24" box... so practically horizontal

Total: 8:36

Post WOD:
Planking, 2 rounds
- 1 min of V-planks
- 2 min regular planks

Saturday, December 29th:  Rest Day

Sunday, December 30th:  CrossFit Open Gym

My next  goal after figuring out kipping and pull-ups is deadlifts.  Your deadlifts are supposed to be the heaviest weight you can lift.  Unfortunately I can back squat more than I deadlift, crazy!  I went to open gym the week prior to work on them and I think I've started to figure it out.  I was keeping my feet too far apart and one of the instructors quickly noticed and fixed it.  Now I just have to get used to the new stance and work on slowly adding weight.  Working on my lower back muscles won't hurt either.

Decided to do deadlifts again since I didn't really use much weight the week prior.  I was determined to work on my form, as well as see if I can increase my weight with the new form.

135# x 5 warmup, 145# x 3 warmup

155# - 160# - 165# - 170# - 175# - 180# - 185# - 190# - 195# (failed)

Holy crap...a 15# PR!  My last PR was 175#!!!  After I finished I realized I should have gone up by more than 5# increments each time but I honestly had no idea where my max was going to be so I didn't want to burn out so quickly.  Totally thrilled!  So now my back squat and deadlifts are only 5# apart, but still need work.

And thanks to one of the girls for snapping this at 185#

Still think my back looks a little hunched over....



4 comments

  1. I'm still dying to try this! After Goofy I'm going to get my butt to the box in my town and give it a try...I have zero arm strength so pretty sure I'm going to make a fool of myself but whatever!

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    1. Def won't make a fool of yourself! I definitely had no upper body strength either!

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  2. Wow! I mean WOW. I'm always so ashamed of the weights I work at when I go to the free weight area of the gym, I just want to be able to do multiple real push-ups and look at you. That's so awesome!

    I'm also jealous of your bridge run. I work downtown and always want to go for a run down here, but I'm just always too embarrassed...plus the tourists would probably drive me nuts lol.

    Keep up the fantastic work! I'm sure you'll do amazing with Goofy!

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    Replies
    1. No no! Don't be ashamed at all! The thought of EVER lifting these weights before I started CrossFit never even crossed my mind. I had problems lifting 1/4 of what I do now, even less. it was just a matter of learning the proper technique and building on it.

      And you should definitely run along the river! The tourists aren't bad along the running path (who REALLY runs while on vacation? hahahaha) and it's just beautiful. And you'll most likely never see these people that you run past so no need to be embarrassed!

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