5 rounds for for max reps of:
Body weight bench press ( did 85lbs) could have done 95 with less reps
Pull ups ( finally actually did real kipping pull ups)
Body weight back squat. ( did body weight for this one 155lbs ,yes I'm still at 155 lbs Ive been on a plateau for over a month now but its my nutrition)
We all know i love lifting really heavy but when you add some kipping pull ups yes even only 3or 4 or 5 of them, they wipe you out, i think they are allot harder then strict pull ups, but its funny now that i could do them i want more, like its not enough, i use to get excited when i moved on to 3 bands to 2 bands then one band, now I'm frustrated because i wanna get more kippings in a row instead of only 3 or 4, i need to look back at my progress or even when i first started Crossfit and couldn't even pull myself up. Isn't it fascinating.
Oh and might i add its getting a little competitive in the gym......lol its all for fun,
Jen is getting so much stronger and has phenomenal form, Michelle is getting so much faster at running, Kristin's lil prego belly is starting to show and she seems more and more motivated everyday, Tanya has amazing strenght and killer biceps, Jess is a machine and her numbers are almost in the men's categories, Dymphna is tiny but she can throw some steal around ( thanks for that expression Rick, it makes me think of a lion tearing up his prey)
Wednesday, September 10, 2008
Tuesday, September 9, 2008
Sunday, September 7, 2008
Saturday, September 6, 2008
WOD LINDA
time was 23:49
10,9,8,7,6,5,4,3,2,1
of
Dead Lifts
Flat Bench Press
Power Clean
This is my second time doing it and it felt easy compared to the first time i did so that's a good thing because it mean I'm allot stronger, the first time i used the same weight and i struggled really hard.
I could have gone up to 165 in DL and up to 80 in Bench and 75 or 85 in Power Clean.
But I'm glad i did it at this weight to know where I'm at, worked on some kippings because I'm my own hero now since i can do them.
I think im gonna start a strenght routinevery shortly and do a few sprints a week, im gonna have to get D's and Rick's advice on that.
10,9,8,7,6,5,4,3,2,1
of
Dead Lifts
Flat Bench Press
Power Clean
This is my second time doing it and it felt easy compared to the first time i did so that's a good thing because it mean I'm allot stronger, the first time i used the same weight and i struggled really hard.
I could have gone up to 165 in DL and up to 80 in Bench and 75 or 85 in Power Clean.
But I'm glad i did it at this weight to know where I'm at, worked on some kippings because I'm my own hero now since i can do them.
I think im gonna start a strenght routinevery shortly and do a few sprints a week, im gonna have to get D's and Rick's advice on that.
Thursday, September 4, 2008
WOD DEADLIFTS 3x3x3x3x3
my loads
135x155x165x175x185
1x225 1x235 (new PR) for one rep max old PR was 215lbs
for the longest time i was stuck at 215lbs and that itself was hard, Ive been feeling strong lately even though I'm still in a blah mood lately my strenght has been good, and i credit my nutrition to that as much as i hate it and some weeks i fall off the wagon but i get back on. I'm doing the Anabolic diet and at first I did loose a few pounds then it stoped and i noticed Ive maintained for awhile, but I also noticed that Ive put on some muscle mass, and that's what I'm concentrating on. I feel like i do allot better when my body is really warmed up so this morning i picked up our truck from the hubby's work and it was a jog walk for me. After the WOD i worked on some kips but i think i was too worn out from the DL's. I do allot better when D and Rick are watching me and my form so I'm always thinking if everything is in place then i just zone out and drive it up.
135x155x165x175x185
1x225 1x235 (new PR) for one rep max old PR was 215lbs
for the longest time i was stuck at 215lbs and that itself was hard, Ive been feeling strong lately even though I'm still in a blah mood lately my strenght has been good, and i credit my nutrition to that as much as i hate it and some weeks i fall off the wagon but i get back on. I'm doing the Anabolic diet and at first I did loose a few pounds then it stoped and i noticed Ive maintained for awhile, but I also noticed that Ive put on some muscle mass, and that's what I'm concentrating on. I feel like i do allot better when my body is really warmed up so this morning i picked up our truck from the hubby's work and it was a jog walk for me. After the WOD i worked on some kips but i think i was too worn out from the DL's. I do allot better when D and Rick are watching me and my form so I'm always thinking if everything is in place then i just zone out and drive it up.
Wednesday, September 3, 2008
MORE LIFTING
OK so tomorrow's WOD is more lifting which i love but that scares me because that means after the next rest day, we are gonna get squashed with some crazy name workout.
BACK SQUAT
WOD Back Squat 3x3x3x3x3
100x115x125x135x150 (could have gone up more on this last one i think)
1x165
1x175
1x185 (still my same PR)
tried 190 and failed 3 times. I went all the way down and attempted to come up but as i was going up I would just get stuck, had to throw the bar.
D noticed my form was leaning forward too much and by seeing pics I need to correct that.
It is intimidating when everyone is watching but i actually like it because if I'm doing it wrong i like to be told.
Oh and might I add i kipped today...that's right not just one the drop did 2 in a row and they were easy, just gotta learn how to keep that momentum. I was pretty excited about that, but i have been studying the kip video that Adrian teaches step by step on the Crossfit website.
100x115x125x135x150 (could have gone up more on this last one i think)
1x165
1x175
1x185 (still my same PR)
tried 190 and failed 3 times. I went all the way down and attempted to come up but as i was going up I would just get stuck, had to throw the bar.
D noticed my form was leaning forward too much and by seeing pics I need to correct that.
It is intimidating when everyone is watching but i actually like it because if I'm doing it wrong i like to be told.
Oh and might I add i kipped today...that's right not just one the drop did 2 in a row and they were easy, just gotta learn how to keep that momentum. I was pretty excited about that, but i have been studying the kip video that Adrian teaches step by step on the Crossfit website.
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