Full body

Personal training with Paul

Today's session felt a lot tougher than it should have. Because my training has lacked focus this week, I walked to the gym just so I had a chance to relax my mind and not feel rushed, which can sometimes happen when I cycle. Rather than use my bike as a mode of transport, I often try to ride as quickly as possible, which, of course, can be counterproductive. 

Sumo deadlifts from deficit
185 x 5
225 x 5
245 x 5
265 x 3
265 x 2

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20-15-10-5 rft
Dumbbell thrusters @ 35s
Pull-ups
Between each round and at the end, do 20 box jumps @ 20"
Time = 21:07

Man, I thought my heart was going to burst out of my chest. I was breathing so hard during this routine and was one of those rare occasions when I seriously wanted to quit. Perhaps yesterday's impromptu conditioning workout took more out of me than I thought. Still, I was disappointed in myself because I felt like I lacked mental discipline and strength today.

Conditioning

My workouts this week have been a bit half-assed, so I wanted to throw in a quick conditioning routine in the Stonecroft gym on what would usually be a rest day. Well, it was supposed to be quick...

4 rft:
40 strokes on the rowing machine @ 10 resistance
40 hand-release push ups
40 skips
40 sit ups
Time = 28:14

I don't know if this is particularly slow, but I expected my time to be quicker.

Upper body

I am soooo tired this morning. Who would have thought that moving a few streets away would screw my daily routine? I woke up early today, showered, then cycled to McDonald's for coffee and oatmeal. After I was suitably caffeinated, I cycled to the gym and did a short workout.

Bench press - small bench, 6 holes
105 x 2
115 x 2
125 x 2
135 x 2
140 x 2
145 x 1

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Power clean and press
85lb x 3
95lb x 3
105lb x 1
115lb x 0
115lb x 1

After the bench presses - which were okay, but nothing special - I felt like I had no energy left. I've got to sort myself out quickly and get my training back on track.

Legs

After yesterday's 25lb dumbbell workout, I was eager to do some heavy lifting today. That being said, my daily schedule is all over the place this week while I adjust to living further outside town, and I felt a bit groggy when I got to the gym after getting up earlier than usual.

Front squats (a2g with pause) 2, 2, 2, 2, 2, 2, 2, 2
95, 115, 125, 135, 145, 155, 165, 175 (1)

I think 175lb equals my heaviest a2g front squat, so while it isn't an advance, there was some cause for celebration. All of the sets except the last one used a conventional grip. I could feel my wrists stretching a bit at 165lb, so I switched to a crossover grip for 175lb. That's a significant improvement in wrist flexibility from a few months ago. It certainly feels like both wrists are back to 100%.

What certainly helped with both grip techniques was getting my head way back with my chin up high. That made it easier to keep my elbows up.

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Deadlifts:
175 x 6
195 x 4
225 x 1
255 x 1
275 x 1
295 x 1
310 x 1
325 x 0
325 x 0

My 1RM is 320lb, so I had two attempts at beating that, but failed both times.

On balance, not a bad day.

Eat Fat, Get Lean

Iron Kitty Blogger

Fat is the answer. Carbs is the enemy. Damn it! I knew there was a catch!!!! I love baked goods...CAKES, TREATS AND CHOCOLATE! It is really tough to stop eating chocolate but the results in training is worth it. DO NOT GET ME WRONG. I'd be a liar if I said I didn't eat chocolate. I do, just not as much :). One step at a time. For a long time I thought that fat was bad but turns out it's only bad when its accompanied by a bunch of carbs. I have been trying to cut carbs for the past few months while increasing the amount of fats I eat (bacon+avocado mainly). I shift between 123-125 lbs and I am stronger than I have ever been. My goal isn't to lose weight. I want to remain the same weight but gain more muscle and strength. People are afraid to eat fat (I still am lol) but it really makes a difference in your diet once you cut carbs! You feel full longer and you have more energy. My boyfriend is always right. lol He has repeated this to me ("fat is good") for as long as I could remember! Next time you're afraid to get fat from eating fat...look at the results of a fat-eating, crossfitting kitty! 

Iron Kitty

Cleans and Push Press!

SEPTEMBER 11 WOD

A. HSPU / Pistols

Crossfit Chick

- I am finally getting good at pistols:) For the past few days, I could only bounce off my right ankle when doings pistols but today, I did that with the left leg! Oohhh it is so exciting and I can't wait to practice them more so I never "unlearn" it lol Sounds nerdy but I've been practicing pistols for months and I have been working hard to get better at them.

B. Eight rounds for max reps of:
     Hang power clean, 20 seconds 50/35kg
     Rest 10 seconds
     Push press, 20 seconds 50/35kg
     Rest 10 seconds

     Rest 1 Min 
     Run 400 M

     Rest 1 Min
     Run 400 M

Crossfit Socks :)

- 86 reps with 30k and 4:20min for the run including the 1 min rest. I am pretty disappointed with my score for the first round since my weight wasn't THAT heavy. I need to work on using my legs more for the push press and cleans so I don't waste so much energy. I am getting better at running which is a little accomplishment:) My time for running 400m used to be over 2 minutes. It is now between 1:40- 1:45ish. Disappointed the first round but made up for it in the second round:)

Strategic Wod

SEPTEMBER 7 WOD

A. Hang Full Snatch + OHS

- My best was 40k. My form was a mess but I still did it...lol that's not good. I was good at 35k and should probably stick with that until I get the technique down right. 

Crossfit Chick RITA BENAVIDEZ (I like her outfit)

B. For Time Accumulate 3000kg/6613lb
     Barbell Thruster (ex 40kg x 75 = 5830)
     Every Time The Bar Hits The Ground =       2 Burpees

Crossfit Chick

- I did this wod at 17:08 with 35k (86 reps). This was so tough but I am so glad I finished it! I decided to strategize with this wod and since I was going heavier, I would do 5 reps at a time and automatically have to do 2 burps after. At this rate, I wouldn't get too tired and work until "failure." I kept a steady pace and kept my mind focused on one rep at a time. This is one of the things I like most about crossfit; it becomes more of a game than a workout.