tuesday, march 20, 2007
glute still bothering me slightly. had major cramps and didn't feel like working out at all.
warm-up:
100 double dirty dog walks
foam rolling legs
CFWU x2 -pullups and dips
Trainer Day!
workout:
"CrossFit Total"
Back squat, 1 rep 125#
Shoulder Press, 1 rep 80# (PR)
Deadlift, 1 rep 225# (PR)
total: 430
last time: 460
squat warm-up: 45x5, 65x3, 75x3, 85x3, 85x3, 85x3,
squat: 95x1, 105x1, 115x1, 125x1, 125x1
shoulder press warm-up: 20x3, 30x3, 40x3, 45x3,
shoulder press: 55x1, 65x1, 75x1, 85(Fail), 85(fail), 80(fail),
80x1(PR)
deadlift warm-up: 135x3, 155x3
deadlift: 175x1, 205x1, 215x1,
225x1(PR)
I'm not happy with my squats but my trainer was insistint that I work on form today. Apperently I lean forward too much and stick my butt out too far. Today i had to work on squatting very low and keeping my back as upright as possible along with pushing my hips and knees forward. I don't like crossfit squatting! I'd rather squat just below parallel and lean forward slightly if need be!
The bottom position of the squat is identified by:
A) the apex of the crease in the shorts formed as
the hips are lowered,
B) the surface of the top of the patella,
C) the plane formed by a
straight line between the
two, and
D) the dipping of the hip end of that plane below
horizontal.
It is so hard to squat this way. I can't believe my squat went from 185 with pretty ok form to squatting 125 with what my trainer now calls very good form. I'd rather squat with ok form and put up more weight. lol. all i did was cuss and tell him how much my workout sucked. lol.
I was happy to finally get a new SP PR. Then DL came and I was so mad about my stupid squat form and low weight that DL were super easy. I had no idea how much weight I was doing and then he said "well you've hit a new DL PR". then he added more weight, and it went up easy. then he added another 45lbs plate and i just looked at the bar thinking holy cow there are two plates on each end! I knew in the back of my mind that it was 225, but ignored it and just went for it. again surprised that i didn't struggle one bit. I think that anger helped. lol anyway thrilled to finally have more then doubled my BW on DL.
p.s. lets see nicole richie DL 225#.
p.s.s. arbit, no my family is not from india. i get that all the time though. that or etheopian...family is not from their either. and thanks for the nice comment. boys didn't like me because i was not blonde... ;-) also was a tomboy!
food:
carbs: 182g 34%
protein: 172g 39%
fat: 52g 27%
total cals: 1832
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