Originally posted by: conorvansmack
Congrats on the anniversary. Did you find a car yet?
Strength/Power
Squat: 135x5, 225x5, 275x5, 315x1, 335x5 (PR)
OH Press: 95x3, 135x3, 155x1, 175x1, 190x1 (PR), 190x1, 190x1, 190x1
Great strength day today. Making up for last week's crappy squat day, I busted through 335x5 today with good bar speed and excellent form. I'll try for a 1RM next week or the week after and see if I can put up a good number for the ATHF squat competition. I also felt great at the press today, finally setting a new PR in this damn lift. I think it took me over a year to do it, although to be fair, I lost a lot of weight during that time, which actually decreased my OH press for a while. At any rate, there's a decent chance I'll even be able to press 195 next week and who knows, maybe 200 before the end of the year.
Metcon
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Time: 24:35 (PR)
This was the first time I've ever had the equipment to do the Filthy Fifty without any substitutions. Although I did set a new PR, my time was still a bit of a let down: I got to the burpees (exercise 9 of 10) at around minute 15 and thought I had a shot at finishing the whole workout in under 20 minutes. Unfortunately, I hit a massive wall, as my heart rate shot through the roof, and my breathing became erratic. It took me 8 minutes to get through the burpees, as I couldn't bust out more than ~8 at a time without having to stop and gasp frantically for air. It's possible I wasn't used to the wall balls, but I think a more likely explanation was today's diet: the gf and I had a wonderful, but massive breakfast on our balcony today, consisting of huge portions of french toast with maple syrup, tons of fresh fruit, a pile of bacon and whole milk. Although it was delicious, I'm guessing my body was not used to fueling itself on so much sugar & fat, and I ended up crashing close to the end of the workout. Oh well, it was well worth the wonderful morning, and there's always next time for an even bigger PR.
Strength/Power
Clean grip high pull: 95x5, 135x5, 185x5
Snatch grip high pull: 95x5, 135x5, 135x5
In an effort to fix my snatch technique, I took the advice of a CF Journal article and worked on some high pulls today. The idea here is to be able to focus on the first and second pulls and not have to worry about racking the weight. From practicing these, I think I've spotted a few of my problems. One issue is that I am cutting my 2nd pull off too early, which means I'm not getting to full extension and am not engaging my traps enough. Another issue, especially with the snatch grip, is that I start the 2nd pull just a tiny bit too early. This was causing the bar to fly up too far in front of my body, which is why I was always missing snatch attempts in front of me. By waiting an extra fraction of a second, I end up a little more upright before the 2nd pull and the bar path stays much closer to me. I kept the weight light today but will try some heavier high pulls next week to hopefully really lock these lessons in.
Metcon
21-15-9 reps, for time:
Power snatch, 95lbs
Knees to elbows
Push-ups
Time: 7:14
After working on the high pulls, the 95lbs felt extremely light on the power snatch, which I guess is a good sign.
Strength/Power
OH Squat: 95x5, 115x5, 135x3, 155x3, 175x1, 185x1, 195x1 (PR), 205x1(PR)
Bench press: 135x5, 185x5, 225x5, 265x5
Woot, I finally get to check off another 2009 goal: overhead squatting 205. The crazy thing is that I haven't done OH squats as a separate exercise since early June (when I got my previous PR of 185), but apparently doing plenty of full snatches and the rest of my CF routine has been enough to magically produce a 20lb improvement. Bench press also went well today as I finally got that pesky 5th rep of 265. I'm still not able to fit bench press into my workouts too often, so I doubt I'll hit my 2009 goal of benching 315, though I'm not too far away: 265x5 produces an estimated 1RM of 300 in most online 1RM calculators.
Metcon
3 Rounds, for time, of:
30 Squats
20 Dumbbell push press, 35lbs
15 Pull-ups
Time: 4:45
Another quick CF Sunnyvale workout. I really like that they are short, but I think I would benefit more from using heavier weights as in CF Football.
Strength/Power
Power clean: 135x5, 185x3, 225x3, 225x3, 235x1, 235x1, 235x1, 235x1
Much like the snatch, my power clean technique is broken. I had no issues getting the weight up, but the reps were ugly: the 2nd pull felt inefficient, I wasn't racking it well on my shoulders and my feet were landing askew. Going to take some time this weekend to re-read the chapter in SS and watch some videos.
Metcon
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Did the sit-ups on an abmat with my feet unanchored and in a butterfly position.
Round 1: 2:43 (PR)
Round 2: 2:55
Round 3: 3:32
Round 4: 3:48
Round 5: 3:29
Total: 16:27 (PR)
My turnover rate for pull-ups, push-ups and squats has improved considerably. However, doing sit-ups unanchored and on an ab mat is MUCH slower than the anchored variety I used to do on the floor. Moreover, it focuses the sit-up much more on the abs (rather than the hip flexors), so I fatigued much quicker (hence the big slow down after round 2). In the end, I still beat my best single round by 8 seconds and my total time by over 30 seconds, so I'm pretty happy.
Unfortunately, Barbara once again left me feeling like crap. At the end of round 3, I got a pounding headache which only got worse as the workout progressed. It was in the very front of my head, around the eyes and sinuses and slightly messed with my vision. I've never had one quite like it and was happy when it went away about 20 minutes after the workout. Barbara is one rough lady.
Originally posted by: brikis98
Thursday, October 1
Strength/Power
Power clean: 135x5, 185x3, 225x3, 225x3, 235x1, 235x1, 235x1, 235x1
Much like the snatch, my power clean technique is broken. I had no issues getting the weight up, but the reps were ugly: the 2nd pull felt inefficient, I wasn't racking it well on my shoulders and my feet were landing askew. Going to take some time this weekend to re-read the chapter in SS and watch some videos.
Metcon
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Did the sit-ups on an abmat with my feet unanchored.
Round 1: 2:43 (PR)
Round 2: 2:55
Round 3: 3:32
Round 4: 3:48
Round 5: 3:29
Total: 16:27 (PR)
My turnover rate for pull-ups, push-ups and squats has improved considerably. However, doing sit-ups unanchored and on an ab mat is MUCH slower than the anchored variety I used to do on the floor. Moreover, it focuses the sit-up much more on the abs (rather than the hip flexors), so I fatigued much quicker (hence the big slow down after round 2). In the end, I still beat my best single round by 8 seconds and my total time by over 30 seconds, so I'm pretty happy.
Unfortunately, Barbara once again left me feeling like crap. At the end of round 3, I got a pounding headache which only got worse as the workout progressed. It was in the very front of my head, around the eyes and sinuses and slightly messed with my vision. I've never had one quite like it and was happy when it went away about 20 minutes after the workout. Barbara is one rough lady.
My legs were in the butterfly position, so it's a very ab-centric exercise, which leads to fatigue damn quickly. This is the way folks at CF Sunnyale do it, so I figured I may as well learn it. At any rate, becoming comfortable with all the different sit-up types can only make me stronger.Originally posted by: EvilYoda
hah, yeah...ab mats are a fun twist. Do you do them with your legs "straight" (parallel) or in a butterfly position to further minimize the ab/adductors? I first did them like that at CF San Diego.
It looks pretty harmless - after all, how many CF workouts have built in rest? - but I kid you not, it has left me feeling like sh*t every single time. In fact, in terms of nausea and light headedness at the end of the workout, Barbara for me ranks as one of the worst. Not sure why - maybe the built in rest lets me push much harder during the work periods - but me and Barbara just do not get alongOriginally posted by: EvilYoda
I don't know if I've ever tried Barbara...it actually sounds pretty fun.
It looks pretty harmless - after all, how many CF workouts have built in rest?
Thanks. I actually went back the other day to look at where I stand and I think that I'm definitely doing well on strength and bodyweight exercises but still need a LOT of work with my o-lifts (my power is ok, but my techniques sucks) and running. The latter is especially important as the CF games always seem to have plenty of running and it's something I've always sucked at. Using the typical CF approach of attacking your weaknesses, I put together my workout schedule for next month and made sure to toss in more running WoDs.Originally posted by: katank
BTW, congrats on some seriously blazing times on this one. Not just putting up big weights, you are turning into a bodyweight monster too.
Crossfit Total
Morning bodyweight: 187.0
Squat
Warm-up: 135x5, 225x3, 315x1, 345x1
Official: 365x1, 375x1 (PR), 385xF
OH Press
Warm-up: 95x5, 135x3, 175x1
Official: 190x1, 195x1 (PR), 200xF
Deadlift
Warm-up: 135x5, 225x3, 315x1, 405x1
Official: 425x1, 435x1 (PR), 445x1 (PR)
Total: 1015 (PR)
Hell yea! In the ~2 months since my last CFT, I managed to add 40lbs to my lifts and finally break the 1000lb barrier. It's also funny to look back and realize this is 220lbs higher than my first ever CFT over a year ago, although back then I was struggling with a back injury. The best part is that I know I still have some room left over for an even bigger CFT before the end of the year.
On the squat, my technique felt great today and 365 (my old PR) went up very easily, 375 went up slowly but steadily, and 385 only made it halfway up before I had to dump. I definitely wasn't ready for a 20lb PR, though I'm pretty sure I could've gotten 380. My practice with singles at the OH press paid off as I managed to put up 195, one of my goals for 2009. 200 was absurdly close: I got it to the top of my forehead and got stuck there for an agonizing 5 seconds before finally giving up. Another inch and I would've had it. Finally, deadlift was a mixed bag: my legs powered through all three attempts, but my back only handled the first two properly. I got 445 up, but my back was definitely rounding and it was not a very "safe" lift. I'm thrilled with the 20lb PR but definitely need to build up more back strength to make sure I don't injure myself - I got away with it today but given my back injury history, I should not risk it again.
I think there are three parts to fixing this issue:Originally posted by: Pantlegz1
I've had similar issues with DL and to some extent squatting, any suggestions on what to do to strengthen the back? Or is it just slowly work with those 2 until it's stronger?
Strength/Power
None. The CFT yesterday was enough strength worth for the weekend.
Metcon
Run 5k
Time: unknown.
I was using my iPod to time my run and 4 laps in, the battery died. I think I'm cursed at the 5K as something always goes wrong when I try to run one. Anyways, my lungs felt fine through out the entire run, but my legs and feet didn't. My right quad got very tight/sore halfway through the run and my feet got painful blisters again. I'm guessing both of these are caused by poor technique, so I'm going to have to work on that. In fact, I just need to become a better runner if I'm going to try for the CF Games qualifier, so I'll be tossing in a lot more running the next few months.
ThanksOriginally posted by: EvilYoda
Wow, 1015...that's awesome, Brikis! You're a beast. So jealous.
Strength/Power
Snatch grip high pulls: 95x3, 135x3, 185x3, 205x3, 225x1
Power snatch: 95x3, 135x3, 145x3, 155x3, 155x2, 135x8, 135x7
Still working on my fixing my snatch technique. I like the high pulls as an exercise, but for some reason, the motion was not transferring well to my power snatch. Most of the reps with 155 were ugly and just didn't feel right. However, I dropped down to 135 for the last set and all of a sudden, my form smoothed out. I think the only change was that I started my pull a little more upright, but as if by magic, everything just came together: my knees were getting out of the way, my second pull had a ton of pop to it, and my foot landing position was perfect. It felt so good, I just kept banging out reps, only taking a brief break to wipe the sweat off my face before another quick set of 7. I really hope I can repeat this next week, as the difference really is like night and day.
Skill/Gymnastics
Ring technique work: back lever, one legged-front levers, iron cross, l-sit, ring dips from the elbows out support position, inverted pull-ups.
Got the urge to play on the rings today, so I did. Struggled more with the back lever than usual today - my elbows felt weird while doing it - but my iron cross has gotten a little deeper.
Metcon
For time: 50 burpees
Time: 2:30
I'm not too happy with this time, especially as I forgot to "jump one foot above reach", so I can't compare it with my previous performances. I got through the first 25 pretty easily, but just a few burpees after that, the consequences of doing a ton of high pulls and power snatches caught up with me, and my legs really started to get heavy.
Strength/Power
Squat: 135x5, 225x5, 295x5, 280x20
Bench press: 135x5, 205x5, 235x5, 270x5
Good strength day. I had one of the CF coaches yell at me during the 20 rep squats to keep me motivated and it definitely helped. My back stamina has also improved enormously, so standing with the weight on my back between reps wasn't as bad as usual. Bench press also went smoothly. My goal for this year is to bench 315, which according to 1RM calculators means I need to get up to ~280x5. Getting closer!
Metcon
For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
Ran on a treadmill.
Time: 24:55
Damn, that is a f*ck load of non-kipping pull-ups. My hands are pretty blistery (no tears though!) and my back/arms are gonna be damn sore tomorrow.
Just read that to get to the 2010 games you first have to place in the top few spots at a sectional qualifier, which allows you to compete at a regional qualifier. Only the top few spots from each regional qualifier go to the actual games. In the games themselves, there are only 100 spots (50 for men, 50 for women) and a few of these automatically go to past champions. There is no doubt my fitness is improving and if I can hit all my goals by the time the qualifiers roll around, I'll be certainly be in good shape... But there's no way I'm even close to being one of the top 50 most fit people who does CF. Ah well, never hurts to tryOriginally posted by: EvilYoda
You're crazy...2.5 minutes = 150 seconds = one burpee per 3 seconds sustained.
Can't wait to see you at the Games next year.
Burpees are evil.Originally posted by: Pantlegz1
seriously, that's insane... I need to start doing burpees again, I like them
Originally posted by: brikis98
Just read that to get to the 2010 games you first have to place in the top few spots at a sectional qualifier, which allows you to compete at a regional qualifier. Only the top few spots from each regional qualifier go to the actual games. In the games themselves, there are only 100 spots (50 for men, 50 for women) and a few of these automatically go to past champions. There is no doubt my fitness is improving and if I can hit all my goals by the time the qualifiers roll around, I'll be certainly be in good shape... But there's no way I'm even close to being one of the top 50 most fit people who does CF. Ah well, never hurts to tryOriginally posted by: EvilYoda
You're crazy...2.5 minutes = 150 seconds = one burpee per 3 seconds sustained.
Can't wait to see you at the Games next year.
Burpees are evil.Originally posted by: Pantlegz1
seriously, that's insane... I need to start doing burpees again, I like them
Strength/Power
Power clean: 135x3, 185x2, 205x2, 225x2, 225x2, 185x7
Still trying to fix up my technique, so I'm intentionally keeping the weight a bit low. As with snatches this week, nothing felt great until I dropped down in weight for a final, high rep set. I got myself more upright and definitely saw a marked improvement in my second pull and my catch/rack of the bar. Hopefully I can repeat that with heavier weight next week.
Metcon
"4th Quarter is Ours"
5 Rounds for time:
20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts 315 lbs
10 Burpees
Time: 6:45
Looking at the times posted on the CF Football site for this workout, I have a suspicion I misread my own time, as it seems awfully fast. On the other hand, none of the individual parts took that long, and my lungs were definitely scorched by the end. After all the power cleans and deadlifts today, my hamstrings were totally fried.