I have never been an athletic person, nor a particularly healthy person. When becoming healthier became a goal of Daniel's I realized that I very much wanted to join him on that journey. I have some specific obstacles to overcome to realize those goals, but I am loving the results so far, and am excited to see how far I can get with dedication and perseverance. This blog will help me record the Journey so that I can look back to see how far I've come.
Achievements: * Pull up: Hybrid kip/deadhang (2/27/09) * Wallball: Hit the X with the 14# ball(9/20/08) Hit 5 Consecutive with the 10# ball(9/13/08) Hitting the X on the wall with the 10# medicine ball(6/28/08) * jump rope: . . * doubleunders: any(3/29/09) * box jump: jumping onto any box instead of stepping(8/4/08) * running: . . * mile: 10:30(12/11/08 - 10:12) * pushup: 10 full ROM w/o putting my knees down to get back up(8/6/08)1 full ROM w/o putting my knees down to get back up(8/5/08) * burpees: jumping into and out of the push up position instead of stepping. 10 consecutive burpees(9/3/08) jumping into and out of the push up position instead of stepping.(8/3/08) 30 - 7:58 (7/23/08)
Fitness 3x5 (3-2-X-2)
Establish your first 3x5 for this cycle. Leave room to add weight each week for the next 3 weeks. It should feel medium heavy and look perfect. 3-2-X-2= 3 seconds down, 2 second pause, eXplode up, 2 second reset)
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30 Dumbbell Hang Power Snatches, Alternating Arms
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Nearly failed the last rep or 2 of the last set
850m (split was slower than 2:20 for 2nd half)
Snatches with 10# db - too easy for L, about right for R
Burpees w/knee pushups
then I only did 2 rounds of the assistance work - i needed to get home to E.
used a 12kg kb - the first round was all broken up - the 2nd round was unbroken russian swings round 1 used 12.5lb DB for both hands, rd 2 used a 15# in my left did rope climb assistance exercise - pull up to standing from a lying down position keeping legs straight as possible.
3x3 or 3-3-3This is our final exposure of Front Squats for this cycle. Novice and Intermediate lifters should add 2.5-10lbs from their previous exposure. Advanced lifters can take three attempts at a 3RM. Happy Lifting!
Post loads to comments. Tabata Mash Up: Kettlebell Swings Push-Ups
Alternate :20 of work and :10 of rest between both movements for 16 total rounds.
Front Squats: I did 30# x 4
Tabata: I got 10 KB swings - at 1P (!!! first time since being pregnant i didn't feel like swinging that bell was going to injure me.) almost every round except the last 2
I got 7 pushups(full plank down, knees up) for the first 3-4 rounds and then they steadily declined to 4 over the last 4 rounds.
Spend 20 minutes working your handstand with a spotter. Your goal is to work on maintaining a better position over a longer time. Come down if you start to break at the shoulder, spine, or hip. As many rounds as possible in 16 Minutes of: 20 Sit-Ups to Target 15 Box Jumps, 24"/20" *Subbed 16" step-ups 10 Push-Ups or Ring Push-Ups
Sit-Ups terminate when both hands touch a target placed just beyond your feet. Elbows must finish above knees Box Jumps are 2011 Games Standards
I did some handstand practice against the wall.
I got 4 rounds and 13 step-ups. The situps felt a lot harder than they used to.
3x5 Start with 90% of you previous best 3rm Squat. The goal of this 6 week cycle will be to squat your previous 5x3 weight for 3x5 3 Rounds NFT of: 10 Romanian Deadlifts 10 Pallof Presses Load the RDL about 45-50% of today's squat. Focus on hamstring activity and spinal position moreso than load
53-53-48 Coach FOX advised me to take the weight down due to difficulty keeping my knees out.
+ The deadlifts should be light enough that you can do each round in 1-2 sets. Loss of neutral spinal alignment will result in your workout being stopped! Make sure to pick a load and if necessary a pulling height that allows you to execute 50 solid reps.
+ If you don't have double unders, today's substitution is 15 Box Jumps.
16:16 - just slightly over 3 min per round consistently across all 5 rounds
I had thought I'd be able to manage 83# deadlifts. They were really too heavy, and my form was lousy, so at Laurel's urging I went lighter and just tried to keep my form legit. Basically the whole workout was a mental exercise in mastering form faults. Most of my workouts are these days. It means I'm going a lot lighter than I would like - A) because I lost a lot of strength during my pregnancy, and B) I also lost a lot of coordination (and it wasn't even that good to begin with).
But the goal is to get stronger without injuring myself, and to fix the myriad and multiple form faults I've always had, and that means taking several steps back before I can go forward. Frustrating, but there's no question it's the right thing to do.
My left knee felt kind of beat up after the workout - I'm pretty sure it was the box jumps. No matter how hard I focus, I just can't figure out how to consistently land on both feet, so my left leg gets a lot of abuse. I probably need to work on jumping to an even smaller target where I can manage to land lightly (although I'm not sure i can manage that just even jumping up and down on the ground :-p ).
When I turned 30, I took stock of myself and was not very impressed with what I had become physically. I resolved to lose weight and get fit, and spent the next year and a half doing just that. In that journey I've discovered Crossfit and Rockclimbing, and am now passionate about them both. This is a log of my progress.