Long time no blog. Not good. Sure the WB keeps a record, but my notes really do help keep a sense of progress.
Lots of good things since my last post. I ran a 28:08 3 mile and an 8:52 mile.
I PR'd my 3 rep DL to 205.
I've shed myself more than a few pounds.
I've permanently traded the red band for a purple floss and there are little glimmers of an unassisted pullup on the horizon.
Not so good things? I've wandered into the world of hypoglycemia a couple of times, I'm fighting some edema in that dreaded left foot. And the ridiculous parasthesias in my toes and hands are there from time to time. Waking up with all sorts of body parts having fallen asleep. Very aggravating
Almost as much as the struggle to figure out what is busted. Enzymatic? Do I need more potassium/calcium/magnesium? No DVT in the leg, but I have sore slightly varicose veins in both legs. I'm slated to get an MRI of it, but the appt people don't pick up their phone. :(
Today's WOD was a deadlift/wall ball circuit 12, 9, 6, 3 DL's with 40, 30, 20, 10 wallball. After pushing the Tues bodyweight interval WOD at the Rx level, I'm paying for it. My lats are fried and I couldn't get 155 off the floor for a single DL. So humbling as it be, 14:02 with 125# and 15 lb dumbbell thrusters if you couldn't get to a wall ball.
Oh, and I walked in through the out door this am, so I didn't sign in... burpees :(
Peter went into hospice a few weeks ago now. The many people he helped learn to love XC running ran a 5K in front of the house where he is living on 20 March. He was able to sit at the finish line and greet the many well wishers.
As of yesterday, he hadn't been able to eat since before Easter, and I understand that he has lost the ability to speak. I don't know that I can ever truly explain what it feels like to watch someone who was the family pillar of athleticism fade away. Only 47.
Showing posts with label deadlift. Show all posts
Showing posts with label deadlift. Show all posts
Thursday, April 8, 2010
Thursday, December 31, 2009
WOD 091231
Last WOD of the year. Free day in the gym. Pick a hero, girl or benchmark workout. Awesome opportunity to set a baseline for one of my 3 goals... 5k. Until of course the weather turns to icy slop. Concrete was okay at 0515, but brick was really slick and that is what comprises a good portion of the first part of the loop.
So deadlifting... another goal to baseline, but no joy given the 110% I put into Tues. I pulled 205 and then instead of putting 215 on the bar, I put on 216 so I'd have the PR. 4 separate attempts and only got the slightest bit of tension off the floor on the third one. Not happy, especially when Jerry reminded me that most of the last month I've been lucky to get into the gym 3 times a week. Fat with wine and cookies and I can't even leverage it to counterweight a barbell. Lots of work to do in the new year.
Happy part, Kaitlin pulled 160, so she is well past her body weight with a new max single DL.
So deadlifting... another goal to baseline, but no joy given the 110% I put into Tues. I pulled 205 and then instead of putting 215 on the bar, I put on 216 so I'd have the PR. 4 separate attempts and only got the slightest bit of tension off the floor on the third one. Not happy, especially when Jerry reminded me that most of the last month I've been lucky to get into the gym 3 times a week. Fat with wine and cookies and I can't even leverage it to counterweight a barbell. Lots of work to do in the new year.
Happy part, Kaitlin pulled 160, so she is well past her body weight with a new max single DL.
Tuesday, December 29, 2009
WOD 091229
2 WOD's 2K Row
3 RFT 10 DL + 50 DU's
2K Row... 9:24.3 I used a 5-6 damper setting and it felt very heavy after the 1st 500m. Definitely need to lower the damper. I am really not happy about this as I had hoped to go sub 9. My PR is 9:20 and that was in late February... :(
Deadlifts are my favorite until they are in a circuit. This was strictly touch and go, no dropping. It was heavy and I pretty much was still resetting each one to make sure I had core tension. I used the pro weight of 160 and did DU attempts since I don't have great DU's and thought taking lateral jumps again was not going to improve my DU's. DU's are about technique and timing (ha, ha) not so much height of jump.
My time
Post WOD pain was very very iffy. Nothing serious but I did have a couple of DL where the bar got away from me. It was next day middle to lower back discomfort but it was hard to tell if it was just heavy use, hard work type discomfort or is something just not right. Glutes seriously blasted, too... especially the right. So I missed the rope climbing GHD run WOD on Wednesday. Bummer, I hate having to be smart.
3 RFT 10 DL + 50 DU's
2K Row... 9:24.3 I used a 5-6 damper setting and it felt very heavy after the 1st 500m. Definitely need to lower the damper. I am really not happy about this as I had hoped to go sub 9. My PR is 9:20 and that was in late February... :(
Deadlifts are my favorite until they are in a circuit. This was strictly touch and go, no dropping. It was heavy and I pretty much was still resetting each one to make sure I had core tension. I used the pro weight of 160 and did DU attempts since I don't have great DU's and thought taking lateral jumps again was not going to improve my DU's. DU's are about technique and timing (ha, ha) not so much height of jump.
My time
Post WOD pain was very very iffy. Nothing serious but I did have a couple of DL where the bar got away from me. It was next day middle to lower back discomfort but it was hard to tell if it was just heavy use, hard work type discomfort or is something just not right. Glutes seriously blasted, too... especially the right. So I missed the rope climbing GHD run WOD on Wednesday. Bummer, I hate having to be smart.
Sunday, December 20, 2009
WOD 091215 WOD091216
Tuesday Butt blaster
15, 12, 9 DL @160# (Pro)
45, 36, 27 JL
400, 400, 400 run
Love DL's - absolutely... but I stink at them in a circuit. I don't trust myself to lower the weight to do touch and go, so I have to drop and reset. And by the third round I needed coaching cues to keep myself driving through my heels.
Jumping Lunges... on my top ten of lousy moves... plyometrics implies balance, strength and speed all together. I'm lacking in 2/3 of those. I am happy though that I only found myself supporting my torso on my quads twice. Ah but those I think were the only two times that Jerry was watching me. ... ugh! Moreso than the DL's these left my glutes screaming... which they always do.
400 runs were without much speed... just not a lot of leg left. But that doesn't bother me. I realize that it is running to push to the next level and this workout will help with the next run, even if it seems as if I stumbled through finishing this.
Wednesday Rest Day
Missed Death by Pullups. Needed my sleep in day, and too much Christmas stuff to do to sneak in later in the day. Really, really sore in the tookus from Tues.
15, 12, 9 DL @160# (Pro)
45, 36, 27 JL
400, 400, 400 run
Love DL's - absolutely... but I stink at them in a circuit. I don't trust myself to lower the weight to do touch and go, so I have to drop and reset. And by the third round I needed coaching cues to keep myself driving through my heels.
Jumping Lunges... on my top ten of lousy moves... plyometrics implies balance, strength and speed all together. I'm lacking in 2/3 of those. I am happy though that I only found myself supporting my torso on my quads twice. Ah but those I think were the only two times that Jerry was watching me. ... ugh! Moreso than the DL's these left my glutes screaming... which they always do.
400 runs were without much speed... just not a lot of leg left. But that doesn't bother me. I realize that it is running to push to the next level and this workout will help with the next run, even if it seems as if I stumbled through finishing this.
Wednesday Rest Day
Missed Death by Pullups. Needed my sleep in day, and too much Christmas stuff to do to sneak in later in the day. Really, really sore in the tookus from Tues.
Thursday, October 15, 2009
WOD 091015
Deadlift 1,1,1,1,1
PR at 215, but my left leg hurts from mid glute to mid thigh. My form was off at 205 and the bar got away from me a bit. I was "aware" of my left hamstring, but it didn't hurt per se. And then it got me mentally and after 215, I couldn't get tension off the floor.
I'm hoping 2 things... one that it was feeling a little weak before I started from my serious efforts at running lately and the burpees last Friday, so this isn't a permanent wall. I have a stong desire to hit 225. And two, that it mends quickly. I have yet to put on my new shoes and get in a run. I love CF, but it is when I am able to consistently add my 2-3 long cardio workouts a week that I've made my best progress in the weight managment department.
I need a little perspective this morning too. With the Hopper coming up there has definitely been more competition talk around the gym. I normally stay clear of comparisons to anyone other than myself. Deadlifting seems to be the exception as once upon a time, I had one of the 10 best DL's in the gym. It lasted only about a month, but it felt so good to have one little part of CF where it seemed I could more than just hang with the pack
It is a good thing that I have motherhood as my training in this area. I know I've done a good job when my kids surpass me... academically, physically, and hopefully in holiness. Most days in the gym, I feel good when a younger, newer crossfitter bests me. It is a sign of progress for them, and I smile, because I genuinely believe that if they can attain and then maintain my level of fitness, they will be well served into their golden years. If they push themselves with the simple fact that "a 4o some year old mother of 5" is doing this, then so be it. To adhere to the unspoken CF standards of breathing every bit of fire you've got... even if it's only a spark, and to be the oxygen to someone else's fire are the true tests that every CF athlete must meet daily.... regardless of the number that goes on the WB.
Somehow, I carved out DL's from this line of thinking, but I shouldn't. I need to be dang proud that I sailed out of bed before even most hearty souls this morning, with a big wooting "it's DL's" smile on my face, and only a little tentativeness about how I missed matching my 3RM PR on our last outing. I laughed at myself trying to "inchworm" and then shared a barbell with a bunch of strong women as easily as I would share a cup of tea.
PR at 215, but my left leg hurts from mid glute to mid thigh. My form was off at 205 and the bar got away from me a bit. I was "aware" of my left hamstring, but it didn't hurt per se. And then it got me mentally and after 215, I couldn't get tension off the floor.
I'm hoping 2 things... one that it was feeling a little weak before I started from my serious efforts at running lately and the burpees last Friday, so this isn't a permanent wall. I have a stong desire to hit 225. And two, that it mends quickly. I have yet to put on my new shoes and get in a run. I love CF, but it is when I am able to consistently add my 2-3 long cardio workouts a week that I've made my best progress in the weight managment department.
I need a little perspective this morning too. With the Hopper coming up there has definitely been more competition talk around the gym. I normally stay clear of comparisons to anyone other than myself. Deadlifting seems to be the exception as once upon a time, I had one of the 10 best DL's in the gym. It lasted only about a month, but it felt so good to have one little part of CF where it seemed I could more than just hang with the pack
It is a good thing that I have motherhood as my training in this area. I know I've done a good job when my kids surpass me... academically, physically, and hopefully in holiness. Most days in the gym, I feel good when a younger, newer crossfitter bests me. It is a sign of progress for them, and I smile, because I genuinely believe that if they can attain and then maintain my level of fitness, they will be well served into their golden years. If they push themselves with the simple fact that "a 4o some year old mother of 5" is doing this, then so be it. To adhere to the unspoken CF standards of breathing every bit of fire you've got... even if it's only a spark, and to be the oxygen to someone else's fire are the true tests that every CF athlete must meet daily.... regardless of the number that goes on the WB.
Somehow, I carved out DL's from this line of thinking, but I shouldn't. I need to be dang proud that I sailed out of bed before even most hearty souls this morning, with a big wooting "it's DL's" smile on my face, and only a little tentativeness about how I missed matching my 3RM PR on our last outing. I laughed at myself trying to "inchworm" and then shared a barbell with a bunch of strong women as easily as I would share a cup of tea.
Friday, October 9, 2009
WOD 091009
I love you Lou
7 RFT 3 DL's, 6 Lou Burpees (double push up), 9 Pullups.
Noon time class for me today. Almost didn't make it... I had to run from beyond "the mailbox" where I found my parking space. Definitely one of those days where I could trade my van for a Cooper mini.
Despite my talking smack last night, I didn't go with the Pro weight of 185 and settled in at 165 confident that I could go 7 rounds with it and pretty sure I wasn't going to break form. Too many quirky things on the health front to be playing hot shot with a barbell. I did my first round of pullups on purple floss and then finished the rest with red so that I could be certain to be well over the bar. The burpees stunk... period. This workout was a strengthcon, but it was also a bunch of my weak moves... I'm no fan of circuit deadlifts and I just plain stink at burpees. Besides the push up in there, my squat form hinders me when I try to get back to the sumo stance. That's what hurt my low back in this WOD... not the DL's. What I need to work on is the plyometrics. Why in the world do I need to still be palms on the deck when my feet hit the floor again in a burpee? Who knows. As long as my legs are relative to the rest of me, I must look totally ridiculous hunched over like that. So I worked it some...trying hard to get from push up to deep squat with palms off the floor and feet flat.
Two things I learned. First this does work better, although I'm sure the squat is still pretty horrid. Second, this is a dumb, dumb thing for me to do, barefoot on a cement floor with a bit of rubber padding. While I love to DL in bare feet, I felt it today in my feet - especially that left that has been swelling, every time I landed a burpee or came off the PU bar.
And about 3 rounds into this, my middle toes decided to go numb...
So, last barefoot metcon.
And I still hate noon time workouts... even if Sean and LtCol Dan are there to make me think it's 0515
And I still wait on my lab results... the HBA1C still hanging out there.
7 RFT 3 DL's, 6 Lou Burpees (double push up), 9 Pullups.
Noon time class for me today. Almost didn't make it... I had to run from beyond "the mailbox" where I found my parking space. Definitely one of those days where I could trade my van for a Cooper mini.
Despite my talking smack last night, I didn't go with the Pro weight of 185 and settled in at 165 confident that I could go 7 rounds with it and pretty sure I wasn't going to break form. Too many quirky things on the health front to be playing hot shot with a barbell. I did my first round of pullups on purple floss and then finished the rest with red so that I could be certain to be well over the bar. The burpees stunk... period. This workout was a strengthcon, but it was also a bunch of my weak moves... I'm no fan of circuit deadlifts and I just plain stink at burpees. Besides the push up in there, my squat form hinders me when I try to get back to the sumo stance. That's what hurt my low back in this WOD... not the DL's. What I need to work on is the plyometrics. Why in the world do I need to still be palms on the deck when my feet hit the floor again in a burpee? Who knows. As long as my legs are relative to the rest of me, I must look totally ridiculous hunched over like that. So I worked it some...trying hard to get from push up to deep squat with palms off the floor and feet flat.
Two things I learned. First this does work better, although I'm sure the squat is still pretty horrid. Second, this is a dumb, dumb thing for me to do, barefoot on a cement floor with a bit of rubber padding. While I love to DL in bare feet, I felt it today in my feet - especially that left that has been swelling, every time I landed a burpee or came off the PU bar.
And about 3 rounds into this, my middle toes decided to go numb...
So, last barefoot metcon.
And I still hate noon time workouts... even if Sean and LtCol Dan are there to make me think it's 0515
And I still wait on my lab results... the HBA1C still hanging out there.
Tuesday, August 11, 2009
WOD 090811
Strengthcon day. 7 rounds - 3 DL's , 5 weighted ring dips, 7 L-sit PU's
My WOD - DL's@ 165 (Pro weight and BW for me), Red banded dips, and Floss kipping pull ups.
Not sure what or when I did it yester day with split jerks, but my right (rear) leg was hurting by afternoon and the ache was starting to climb to my tookus. Really noticed a lack of range in my knee when trying to squat to the lower shelves of the commissary. Also felt it a bit in my back which means I missed something on one of the lifts yesterday.
Deadlifting can be a back issue if your form is off, but it usuallyisn't a problem for me .... unless it is a circuit like today. My form on the uptake is there.. I have the movement, but in a circuit you add the element of speed and actually there is more form since you shouldn't drop it, but lower it. This is where I need to work my form. Sure it is much more fun to drop the weight and then reset, but technically to "do the work" of a met con you need to lower it.
My time today was 17:33 - partly because I was singling a lot of the pull ups, but also we had a bit of a clog with ring dips and kipping going on in the same area. We ladies found ourselves waiting a bit.
I rowed a 500 and 50 abmats for a cool down. Some others went for a mile run, which they said was almost indiscernable from a swim in this morning's humidty.
I'm really tired after 3 nights of interrupted sleep and may have to skip the rowing class tomorrow in favor of zzzzzzzzzz's
My WOD - DL's@ 165 (Pro weight and BW for me), Red banded dips, and Floss kipping pull ups.
Not sure what or when I did it yester day with split jerks, but my right (rear) leg was hurting by afternoon and the ache was starting to climb to my tookus. Really noticed a lack of range in my knee when trying to squat to the lower shelves of the commissary. Also felt it a bit in my back which means I missed something on one of the lifts yesterday.
Deadlifting can be a back issue if your form is off, but it usuallyisn't a problem for me .... unless it is a circuit like today. My form on the uptake is there.. I have the movement, but in a circuit you add the element of speed and actually there is more form since you shouldn't drop it, but lower it. This is where I need to work my form. Sure it is much more fun to drop the weight and then reset, but technically to "do the work" of a met con you need to lower it.
My time today was 17:33 - partly because I was singling a lot of the pull ups, but also we had a bit of a clog with ring dips and kipping going on in the same area. We ladies found ourselves waiting a bit.
I rowed a 500 and 50 abmats for a cool down. Some others went for a mile run, which they said was almost indiscernable from a swim in this morning's humidty.
I'm really tired after 3 nights of interrupted sleep and may have to skip the rowing class tomorrow in favor of zzzzzzzzzz's
Wednesday, July 29, 2009
WOD 090729
Rest Day - NOT !
Tight tookus from jumping lunges or not
Tired of 0430 wake ups or not
Truck fire on the beltway or not
I just can't miss deadlifts
5 sets 3 rep DL; record max effort
My new PR is 195.
Progression - 85, 105, 125, 145, 175, 195 PR, 205 (f)
At 175, I started to lose form coming forward on my feet. 195 was better and then I started to feel tired and all the lower body effort from yesterday. Perhaps if I had only gone for 200, I might have gotten it, but that remains to be seen. Take the PR on a rest day and go home happy.
I made it to the 0900 class today and got to meet some new CF people. Fun to meet new faces and talk to the people behind the WB and pictures from other classes. Super cool to discover among the super strong we have a classically trained tuba player. Music is a big part of my life - it truly builds me up. Amazing to meet highly skilled people and a good reminder that crossfit can be for anyone who desires to be strong and fit. I need that today as I look at the video of my PR. I can be happy about the number on the bar, but not so about the bumper plate that I am still carrying around my middle. I actually untagged the video on FB, and then thought better of it. Standing eyeball to eyeball with the demon is the first step to taking him down.
Tighter zone, more running on my time, more sleep... less sitting on my butt in traffic please!
Tight tookus from jumping lunges or not
Tired of 0430 wake ups or not
Truck fire on the beltway or not
I just can't miss deadlifts
5 sets 3 rep DL; record max effort
My new PR is 195.
Progression - 85, 105, 125, 145, 175, 195 PR, 205 (f)
At 175, I started to lose form coming forward on my feet. 195 was better and then I started to feel tired and all the lower body effort from yesterday. Perhaps if I had only gone for 200, I might have gotten it, but that remains to be seen. Take the PR on a rest day and go home happy.
I made it to the 0900 class today and got to meet some new CF people. Fun to meet new faces and talk to the people behind the WB and pictures from other classes. Super cool to discover among the super strong we have a classically trained tuba player. Music is a big part of my life - it truly builds me up. Amazing to meet highly skilled people and a good reminder that crossfit can be for anyone who desires to be strong and fit. I need that today as I look at the video of my PR. I can be happy about the number on the bar, but not so about the bumper plate that I am still carrying around my middle. I actually untagged the video on FB, and then thought better of it. Standing eyeball to eyeball with the demon is the first step to taking him down.
Tighter zone, more running on my time, more sleep... less sitting on my butt in traffic please!
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