WOD
5 rounds of :
10-rings body rows
10-ring jacknifes
15 pushups
Body rows were hard for some reason ! I think I placed the rings too low ! Same thing for jacknifes... they were friggin hard !
Jacknifes (or jacknives, or jackknifes) are my 'ring' equivalent of the Evil Wheel... you stand with rings lower than your waist (the lower the harder) and you push the rings forward, passed the pushup position... until your body is straight, then jacknife back !
Pushups were relatively easy, I could've gone to 20/round.
Tuesday, August 26, 2008
Saturday, August 23, 2008
Saturday 2008-08-23 : Monkey Time
Today we had a small ceremony with the familly and finally put my mom at rest : it was emotional but the fact of seeing all my cousins, aunts and uncles having a good time together given the circumstances, made me feel better !
I decided to hang my rings on the tree to crank a few Muscle ups.
WOD
20 Muscles ups
- do 10 burpees in between sets.
My sets looked like this :
1-3-2-2-2-4-3-2-1 for a total of 20 MU's and 90 burpees.
I decided to hang my rings on the tree to crank a few Muscle ups.
WOD
20 Muscles ups
- do 10 burpees in between sets.
My sets looked like this :
1-3-2-2-2-4-3-2-1 for a total of 20 MU's and 90 burpees.
Tuesday, August 19, 2008
Fran-like DLs/Ring Dips
2008-08-19
Finally got around to do a WOD !!! I had to plan our trip back East and all my plans were going to shit, so I decided to take a break and go vent my frustration on weights...
WOD :
21 - 15 - 9 for time
- Deadlift 225#
- Ring dips
Time : 6'12" or 14" ( Pukie gave me a shout... he was coming for a visit and only 2 blocks away)
Finally got around to do a WOD !!! I had to plan our trip back East and all my plans were going to shit, so I decided to take a break and go vent my frustration on weights...
WOD :
21 - 15 - 9 for time
- Deadlift 225#
- Ring dips
Time : 6'12" or 14" ( Pukie gave me a shout... he was coming for a visit and only 2 blocks away)
Deadlifts went : 15-6, 10-5, 5-4
Ring dips went 20-1, 10-5, 5-4
Before Pukie arrived, I tested myself with the 2 minutes of airsquat madness... crank as many of these bad boys until your legs give up on ya.
Total :101 !
I looked at the clock and saw I had 2 secs left... went down for #102 but could barely get up... way after the 2 secs were gone by. 101 is still a decent number, although at one point I noticed that my form went out the window : I was folding at the hips but barely folding at the knees...
Great workout : I had to walk around the block twice to get a grip on my stomach and on my now cramping quads and lower back. PUKIE must've got lost on the way, I still haven't met him personally ! The workout took my mind off the stupid setbacks in my plans for my trip, and when I went back to planning and it worked well !
Here's a pic of my garage gym, more a garage than a gym I suppose !
2008-08-19 : My lower back is so friggin sore ! 225# Deadlifts x 45 will do that to ya ! Total of 10125 pounds lifted in 6 minutes is what I call a TEST. My quads are sore as well : 165# body weight x 101 in 2 minutes is not for sissies neither !
Going back East for a week and will probably not work out as much as here, although I will be practicing with the rings ! Muscle ups here I come !
Thursday, August 14, 2008
Tryouts and Overhead Squats
This morning I decided I would attempt to complete some tryouts workout I did last year (trying out for a special unit). The standards were, without the run (5 pull ups, 40 pushups, then 40 situps in less than a minute). So I decided to do it Crossfit-style... 3 rounds, FOR TIME !
I was able to do all pull ups and situps within standard, while my push ups went 40, 25-15, 25-10-5.
Time : 19'20"
Crossfit Langley WOD
Oh I was pumped for this one ! I LOVE Overhead Squat ! 5-5-5-5-5 !
Weights : 45#, 65#, 75#, 85#, 105# !!! and the 105# felt AWESOME ! lil wobbly but I think I could've done 115#-120#.
Then 3 sets of L-sits hold (30 seconds) : those were hard 30s, 29s then dropped the last set at about 15s due to stupidity, then put it back up for 15more seconds.
My Quads were cramping up like bitches !!!!
Great Day of work !
I was able to do all pull ups and situps within standard, while my push ups went 40, 25-15, 25-10-5.
Time : 19'20"
Crossfit Langley WOD
Oh I was pumped for this one ! I LOVE Overhead Squat ! 5-5-5-5-5 !
Weights : 45#, 65#, 75#, 85#, 105# !!! and the 105# felt AWESOME ! lil wobbly but I think I could've done 115#-120#.
Then 3 sets of L-sits hold (30 seconds) : those were hard 30s, 29s then dropped the last set at about 15s due to stupidity, then put it back up for 15more seconds.
My Quads were cramping up like bitches !!!!
Great Day of work !
Tuesday, August 12, 2008
Muscle-ups tryouts again !
Today I was so pumped after watching the Chinese gymastic team perform on the rings that I set up my own backyard rings, to attempt my own "feat of strenght" : Muscle ups !
When I got the technique right and completed 1 MU... I decided my WOD would be 10 MU's with handstands in between sets.
I did 1-3-4-3 (yeah that's 11)
My handstands are actually not too bad ! I could hold one up for approx. 5 seconds ! Need MORE and MORE practice... but its gettin' there !
When I got the technique right and completed 1 MU... I decided my WOD would be 10 MU's with handstands in between sets.
I did 1-3-4-3 (yeah that's 11)
My handstands are actually not too bad ! I could hold one up for approx. 5 seconds ! Need MORE and MORE practice... but its gettin' there !
2008-08-11
Yesterday I attempted to complete the snatch standard for LvL II at Crossfit Langley : 30 KB snatches per hand...
I was able to split it in sets of 5s (5left, 5 right) : 2 sets (10 each hand total) and I took a small break.
So it went like this : 5L, 5R, 5L, 5R [break of 5 sec] 5L, 5R, 5L, 5R [break 5 sec] 5L, 5R, 5L,5R.
Now I have to get rid of the rest periods ! (I'll probably do 10L, 10R [break] next time, then 15L, 15R or maybe attempt 30L 30R).
I was able to split it in sets of 5s (5left, 5 right) : 2 sets (10 each hand total) and I took a small break.
So it went like this : 5L, 5R, 5L, 5R [break of 5 sec] 5L, 5R, 5L, 5R [break 5 sec] 5L, 5R, 5L,5R.
Now I have to get rid of the rest periods ! (I'll probably do 10L, 10R [break] next time, then 15L, 15R or maybe attempt 30L 30R).
Saturday, August 9, 2008
2008-08-09 the day Grace OWNED me
Yesterday before my shift I decided to attack one of the 'standard' Crossfit WOD : Grace.
After a few warmup reps with the bar, I tried a Clean n Jerk with 135# to feel the weight and could barely jerk it. Soooo I backed off a lil and lowered the prescribed weight to 115# and went at 'er, by myself like a big boy !
TIME : 9'23" A FRIGGIN' SUCKY TIME !
I started pretty good for the first 8-9 reps but for some reason I started to feel a sharp pain in my right elbow and shoulder (I think I 'yanked' 2 reps in a row, instead of 'squeazing them off the floor') then my form, energy and focus went all down the drain.
I think my rest breaks were too long, my form crappy, and the friggin cleaning lady kept opening and bracing the gym door open, so I couldn't grunt as much as I wanted and like Coach Rippetoe stated : " Insufficient yelling causes bad form".
Therefore I think my weight was too heavy for my current technique and fitness level... I can admit that. I will also say that I will own that B**CH some day because I will confront her more and more often now ! (and I meant BEACH...)
We're Saturday now and my arm is not as tender as it was after the WOD : ice is a great thing ! My arm is gonna be ready to attempt the 30 KB snatch each arm standard of LvL 2 at Crossfit Langley.
After a few warmup reps with the bar, I tried a Clean n Jerk with 135# to feel the weight and could barely jerk it. Soooo I backed off a lil and lowered the prescribed weight to 115# and went at 'er, by myself like a big boy !
TIME : 9'23" A FRIGGIN' SUCKY TIME !
I started pretty good for the first 8-9 reps but for some reason I started to feel a sharp pain in my right elbow and shoulder (I think I 'yanked' 2 reps in a row, instead of 'squeazing them off the floor') then my form, energy and focus went all down the drain.
I think my rest breaks were too long, my form crappy, and the friggin cleaning lady kept opening and bracing the gym door open, so I couldn't grunt as much as I wanted and like Coach Rippetoe stated : " Insufficient yelling causes bad form".
Therefore I think my weight was too heavy for my current technique and fitness level... I can admit that. I will also say that I will own that B**CH some day because I will confront her more and more often now ! (and I meant BEACH...)
We're Saturday now and my arm is not as tender as it was after the WOD : ice is a great thing ! My arm is gonna be ready to attempt the 30 KB snatch each arm standard of LvL 2 at Crossfit Langley.
Friday, August 8, 2008
2008-08-07 : PR time !!!
Xfit Langley WOD
Back Squats :
3 x 135#, 3 x 165#, 3 x 185#, 3 x 195#
--- felt I had more in bank for these, should've tried a PR or at least go 3x old PR of 215#
Back Squats :
3 x 135#, 3 x 165#, 3 x 185#, 3 x 195#
--- felt I had more in bank for these, should've tried a PR or at least go 3x old PR of 215#
Deadlifts :
3 x 225#, 3 x 255#, 3 x 275#, 3 x 297# (depicted above with the 1000-mile stare, the beach chest et al.)
3 x 225#, 3 x 255#, 3 x 275#, 3 x 297# (depicted above with the 1000-mile stare, the beach chest et al.)
--- yanked the 1st rep on that set, my elbows and wrists are whiny bitches right now !
Then 3 sets of Evil Wheel
Went all out on these... standing evil wHELL (no it's not a typo... Evil Wheel of Hell is an appropriate substitution !)
Went all out on these... standing evil wHELL (no it's not a typo... Evil Wheel of Hell is an appropriate substitution !)
5 - 5 - 5
---using a 'safety bumper' (2.5# plate on the ground to stop the wheel and prevent my face to be introduced to the floor by the ever annoying bitch called Gravity)
Goal was to put the bumper farther and farther away...
Then for some reason I felt like I could accomplish something that evening... and I looked at the bar that the REAL MEN left behind. After counting the plates, I came to the conclusion that by removing the extra 25# on each side, I would end up with 313# which is 18 lbs heavier than my last PR... was it a sign ? I'm still not sure, but I decided to join the 300# club that day.
I was so confident in my ability to break through my last PR that I grabbed the bar using a straight grip. Knees got out of the way, hips extended, back was straight as a nun, the bar passed my knees (great I thought, my lift is done here, a few more centimetres and that bar is gonna go back down HARD, coupled with a victorious battle cry...)
Goal was to put the bumper farther and farther away...
Then for some reason I felt like I could accomplish something that evening... and I looked at the bar that the REAL MEN left behind. After counting the plates, I came to the conclusion that by removing the extra 25# on each side, I would end up with 313# which is 18 lbs heavier than my last PR... was it a sign ? I'm still not sure, but I decided to join the 300# club that day.
I was so confident in my ability to break through my last PR that I grabbed the bar using a straight grip. Knees got out of the way, hips extended, back was straight as a nun, the bar passed my knees (great I thought, my lift is done here, a few more centimetres and that bar is gonna go back down HARD, coupled with a victorious battle cry...)
--- Not quite ---
Given the fact I had a straight grip, both hands started opening, and it was only with the bar hanging on the last digit of every single one of my fingers, that I was able to complete the lift.
For more pain I decided to go extra strict on that one... holding at the top for 1 thousand and 1, 1 thousand and 2, 1 thousand and SLAM... no battle cry (I was still amazed my fingers held for that long, and was starring at my awesome 'kung fu' grip).
Then I decided to train intelligently... (you guys must think that I called it a day at that point, but I'm not THAT intelligent !!) I returned to the bar after a regulation-length rest period (just long enough to feel the tip of my fingers again) with an ALTERNATE GRIP !
313# felt very good, very confident : 1000-miles stare, chest up, neck straight, back even straighter, knees extended perfectly then the hips kicked into diesel low gear, with the arms locked straight and the steel grip merely the chain squeezing that fat bitch off the floor. I stayed in the top position for long enough to laugh in the face of gravity, then dropped the bar down...
For more pain I decided to go extra strict on that one... holding at the top for 1 thousand and 1, 1 thousand and 2, 1 thousand and SLAM... no battle cry (I was still amazed my fingers held for that long, and was starring at my awesome 'kung fu' grip).
Then I decided to train intelligently... (you guys must think that I called it a day at that point, but I'm not THAT intelligent !!) I returned to the bar after a regulation-length rest period (just long enough to feel the tip of my fingers again) with an ALTERNATE GRIP !
313# felt very good, very confident : 1000-miles stare, chest up, neck straight, back even straighter, knees extended perfectly then the hips kicked into diesel low gear, with the arms locked straight and the steel grip merely the chain squeezing that fat bitch off the floor. I stayed in the top position for long enough to laugh in the face of gravity, then dropped the bar down...
---INSERT BATTLE CRY HERE--- (for some reason I kept the beach chest even if the rest of the 'technical points' of the lift disappeared as I walked away from the bar)
All in all I crushed past my last PR, which was a few months ago after doing lots and lots of DLing. Between my last PR and this one, I did not train specifically for the DL, that is what amaze me with Crossfit : let's train light high reps DLs, now squats, now cleans, now snatches... then you try 1 Rep Max DL... and you blast right through !
On a final note : 313# is 1.93x my bodyweight (162#) DAMN YOU MICHELLE !!! I am at this point 11 lbs short of my fitness goal !
'I'll be baK' like Arnie would say...
Tomorrow I'll try to kick the WOD Coach Clarke posts, by myself, if it is technically possible (I'm missing some crucial Crossfit gear at our work gym)... otherwise I'm gonna kick GRACE's ass or maybe HELEN's
Chimo !
2008-08-05 Squat attack !
Workout #5 of the Squat Attack :
135#x3, 155#x2, 175#x 2 x 6 sets
These are getting better and better : deep squats, bar feels good on mid traps, shoulders not hurting as much (flexibility ?) and no more leaning forward... most of the time its straight UP !
Did 3 pullups between each set, for a total of 24, then added two more sets of 3 for a total of 30.
135#x3, 155#x2, 175#x 2 x 6 sets
These are getting better and better : deep squats, bar feels good on mid traps, shoulders not hurting as much (flexibility ?) and no more leaning forward... most of the time its straight UP !
Did 3 pullups between each set, for a total of 24, then added two more sets of 3 for a total of 30.
Friday, August 1, 2008
2008-07-31 WOD sub
Squat clean
6-5-4-3-2-1 165/115lb
1-2-3-4-5-6
Weighted pullups 45lbs
rest 2 min Then :
Burpees
8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8
Straight leg raises
The way it worked : 6 cleans then 1 pullup, 5 cleans 2 pullups... etc. Same for Burpies/leg raises
I subbed 135# for the cleans (I'm not a machine like Coach Clarke, Sterling, Brent or Jamie!!!)
and subbed 23# for pullups.
Apparently I have a great technique for the squat clean... then why am I getting my a$$ wooped by the other guys ! LOL They must say I have great technique cuz I'm soooo slow during the WODs...
6-5-4-3-2-1 165/115lb
1-2-3-4-5-6
Weighted pullups 45lbs
rest 2 min Then :
Burpees
8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8
Straight leg raises
The way it worked : 6 cleans then 1 pullup, 5 cleans 2 pullups... etc. Same for Burpies/leg raises
I subbed 135# for the cleans (I'm not a machine like Coach Clarke, Sterling, Brent or Jamie!!!)
and subbed 23# for pullups.
Apparently I have a great technique for the squat clean... then why am I getting my a$$ wooped by the other guys ! LOL They must say I have great technique cuz I'm soooo slow during the WODs...
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