Monday, 6/10/2013
CFE Team Training
(in my garage)
Warmup - plyos, mobility, some squats with bar
Max Effort Lower Body - Conventional Deadlift
Warmup - 8x135-6x185-6x225
To 3RM - 3x315-3x325-3x335-3x345-3x355-3x365
To 1RM - 1x375-1x385-1x395
//Well, so much for lifting heavy things making you stronger, I guess my body missed that message. Did my PR of 405 at the end of April and couldn't get 410 to even budge today.
Auxiliary -
A) Shoulder Press 3x10x95 (75%)
B) Pistols - 3x20 alternating legs
Midline -
A) 3x10 "GHD" situps
B) 3x10 Strict toes-through-rings
Monday, June 10, 2013
Saturday, June 8, 2013
Saturday, 6/8/2013
CrossFit Edwardsville Workout
Warmup - CFE warmup, mobility
Deadlift up to moderately heavy singles - 5x135-5x225-3x315-1x345-1x365
WOD #1 -
3 minutes for
200m run
1RM Deadlift - 1x365-1x385
3 minutes for
200m run
1RM Power Clean - 1x225-1x235
3 minutes for
200m run
1RM Hang Clean - 1x225-1x235 PR
WOD #2 -
400m burpee broad jumps - 14:49
Recover, then
WOD #3 -
EMOM 8
1 Clean, 205#
Max reps alternating toes-to-bar/toes-through rings each minute
CrossFit Edwardsville Workout
Warmup - CFE warmup, mobility
Deadlift up to moderately heavy singles - 5x135-5x225-3x315-1x345-1x365
WOD #1 -
3 minutes for
200m run
1RM Deadlift - 1x365-1x385
3 minutes for
200m run
1RM Power Clean - 1x225-1x235
3 minutes for
200m run
1RM Hang Clean - 1x225-1x235 PR
WOD #2 -
400m burpee broad jumps - 14:49
Recover, then
WOD #3 -
EMOM 8
1 Clean, 205#
Max reps alternating toes-to-bar/toes-through rings each minute
Friday, June 7, 2013
Categorizing
I'm going to make a list of clear CrossFit strengths and weaknesses right here. In my head, I know what I'm good and bad at but it always helps to write these things down.
Strengths -
I'm going to make a list of clear CrossFit strengths and weaknesses right here. In my head, I know what I'm good and bad at but it always helps to write these things down.
Strengths -
- Monostructural (running, rowing, etc)
- Motor
- Muscleups
- General Olympic lift technique
- Pistols
- Jumping
- Brute strength
- Shoulder stability
- Handstand anything
- Pullup cycling
- To repeat, strength - especially overhead
Thursday, June 6, 2013
Thursday, 6/6/2013
CFE Team Training
Warmup - frisbee catch outside, 300m row, 10 back extensions, 50 DUs
Strength - Squats, Smolov style
Warmup - 8x45-5x135-5x185
Work - 7x5x230
Not too shabby. Last couple sets a little tougher but not terrible.
Assistance -
Barbell Shrugs - 3x8x225
Pendlay Rows - 3x5x185
Russian Twists on GHD - 3x20x20# wall ball
Skill -
Free Handstands - 15-20 minutes
I am terrible at these. Haven't really gotten any better since about a month into CrossFit when I was finally comfortable with my feet over my head. I really can't see with my complete lack of progress how I am ever going to learn how to do them even semi-competently. Whatever.
CFE Team Training
Warmup - frisbee catch outside, 300m row, 10 back extensions, 50 DUs
Strength - Squats, Smolov style
Warmup - 8x45-5x135-5x185
Work - 7x5x230
Not too shabby. Last couple sets a little tougher but not terrible.
Assistance -
Barbell Shrugs - 3x8x225
Pendlay Rows - 3x5x185
Russian Twists on GHD - 3x20x20# wall ball
Skill -
Free Handstands - 15-20 minutes
I am terrible at these. Haven't really gotten any better since about a month into CrossFit when I was finally comfortable with my feet over my head. I really can't see with my complete lack of progress how I am ever going to learn how to do them even semi-competently. Whatever.
Wednesday, June 5, 2013
Wednesday, 6/5/2013
Weightlifting Practice @ CFE Morning Workout
Warmup - plyos, mobility
Barbell Gymnastics -
Power Clean to heavy 1
5x135-3x165-185-205-215-225
High Hang Clean to heavy 3
3x135-3x185-3x195-3x205
Pause Front Squat (2 seconds) to heavy 3
3x135-3x165-3x185-3x205-3x225
EMOM 8
1 Clean @ 90% (215#)
Odd minutes - max hands-to-laces situps
Even minutes - max supermans
Complete - 190 total reps of BW exercises
//A little sloppy this morning. Pull was kind of slow throughout - especially the power cleans, and I kept landing too low in the hole. Missed first try on the last minute of EMOM but got it alright in the second. That was my only miss of the day.
My stuff from MDUSA is supposed to arrive today - new Pendlay lifting shoes, 53# KB, good collars and new wrist wraps. A little excited :-)
EDIT: I'll be getting the shoes, collars and wrist wraps today. Apparently UPS screwed up the address label for the KB (I'm assuming, it's the 54# package so it makes sense) somewhere between South Carolina and Chicago so it's going to be a couple days late... boo.
Weightlifting Practice @ CFE Morning Workout
Warmup - plyos, mobility
Barbell Gymnastics -
Power Clean to heavy 1
5x135-3x165-185-205-215-225
High Hang Clean to heavy 3
3x135-3x185-3x195-3x205
Pause Front Squat (2 seconds) to heavy 3
3x135-3x165-3x185-3x205-3x225
EMOM 8
1 Clean @ 90% (215#)
Odd minutes - max hands-to-laces situps
Even minutes - max supermans
Complete - 190 total reps of BW exercises
//A little sloppy this morning. Pull was kind of slow throughout - especially the power cleans, and I kept landing too low in the hole. Missed first try on the last minute of EMOM but got it alright in the second. That was my only miss of the day.
My stuff from MDUSA is supposed to arrive today - new Pendlay lifting shoes, 53# KB, good collars and new wrist wraps. A little excited :-)
EDIT: I'll be getting the shoes, collars and wrist wraps today. Apparently UPS screwed up the address label for the KB (I'm assuming, it's the 54# package so it makes sense) somewhere between South Carolina and Chicago so it's going to be a couple days late... boo.
Tuesday, June 4, 2013
Tuesday, 6/4/2013
CFE Team Training
Warmup - mobility, 300m row, 10 back extensions, 50 DUs, more mobility
Max Effort Upper Body - Floor Press
Warmup: 8x45-8x95-5x135
To 3RM: 3x155-3x165-3x175-3x185-3x195-3x205-3x215 PR
To 1RM: 1x225 PR
225 was HARD, didn't even try heavier than that. My upper body stuff is weird, I feel like my 3RM is abnormally close to my 1RM for pretty much everything.
Assistance -
Strict HSPUs (still working on them, to puzzle mat + abmat) - 6x5
Unilateral KB press - 3x10x35
Fun/Dynamic - Max Height Box Jump
5x30"-36"-42"-50"-53" (f)
Haven't jumped high for awhile. Matched PR, but this one was flat-footed and the last time I maxed I had a step into it.
CFE Team Training
Warmup - mobility, 300m row, 10 back extensions, 50 DUs, more mobility
Max Effort Upper Body - Floor Press
Warmup: 8x45-8x95-5x135
To 3RM: 3x155-3x165-3x175-3x185-3x195-3x205-3x215 PR
To 1RM: 1x225 PR
225 was HARD, didn't even try heavier than that. My upper body stuff is weird, I feel like my 3RM is abnormally close to my 1RM for pretty much everything.
Assistance -
Strict HSPUs (still working on them, to puzzle mat + abmat) - 6x5
Unilateral KB press - 3x10x35
Fun/Dynamic - Max Height Box Jump
5x30"-36"-42"-50"-53" (f)
Haven't jumped high for awhile. Matched PR, but this one was flat-footed and the last time I maxed I had a step into it.
Monday, June 3, 2013
Monday, 6/3/2013
CFE Team Training
(in garage)
Warmup - mobility, light squats
Max Effort Lower Body - Overhead Squat
Warmup: 8x45-5x115-5x135
To 3RM: 3x145-3x155-3x165-3x175
To 1RM: 1x185-1x195-1x205(f,1)
3RM technically PR since I've never tested that before, 1RM was 10# PR - tried 210 but that and 205 f were lack of shoulder stability - didn't even start the squat on either of them. Have to figure out how to work that overhead support with wide grip because it will help my snatch a lot too.
Assistance -
A) Speed Deadlift - 3x10x275
B) "GHD" situps - 3x15x10
Not a lot of exercises today, I'm OK with that though. Thought it was going to be two bad workouts in a row after I missed 205 but ended up getting it. Again, have to work on those shoulders, specifically my swimming-worn-out right one. Deadlifts felt good although looking back on the tape I think I have to work on dropping my hips more to get my legs more into it. Might be a short hamstring issue, but I don't want to start being a hypochondriac.
Here's the vid (of course, this time Blogger recognizes I have YouTube videos, but all of them but this one for some reason) - For the squats, I may be leaning forward a bit too much - could be a symptom of short hamstrings again.
http://www.youtube.com/watch?v=2OCJQ3_Hly0
CFE Team Training
(in garage)
Warmup - mobility, light squats
Max Effort Lower Body - Overhead Squat
Warmup: 8x45-5x115-5x135
To 3RM: 3x145-3x155-3x165-3x175
To 1RM: 1x185-1x195-1x205(f,1)
3RM technically PR since I've never tested that before, 1RM was 10# PR - tried 210 but that and 205 f were lack of shoulder stability - didn't even start the squat on either of them. Have to figure out how to work that overhead support with wide grip because it will help my snatch a lot too.
Assistance -
A) Speed Deadlift - 3x10x275
B) "GHD" situps - 3x15x10
Not a lot of exercises today, I'm OK with that though. Thought it was going to be two bad workouts in a row after I missed 205 but ended up getting it. Again, have to work on those shoulders, specifically my swimming-worn-out right one. Deadlifts felt good although looking back on the tape I think I have to work on dropping my hips more to get my legs more into it. Might be a short hamstring issue, but I don't want to start being a hypochondriac.
Here's the vid (of course, this time Blogger recognizes I have YouTube videos, but all of them but this one for some reason) - For the squats, I may be leaning forward a bit too much - could be a symptom of short hamstrings again.
http://www.youtube.com/watch?v=2OCJQ3_Hly0
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