Linda's CrossFit journal.

CF-OC_gal · 06-Nov-07, 05:16 AM

Now that the new central location of our gym has been opened and all kinds of new members are signing up, I'm back at it on a regular basis. Once again I'm breaking old routines doing what I never thought I could do with a schedule.

Weekdays I hit the gym at 6am for crossfit then go to work for 8am. After work on Mondays I go back at 5pm for strength training to work on my 1RM goals (with paid for coaching). Here are my goals:

In August I had reached a 155# squat and a 165# deadlift. I have set a 1RM goal of 200# for both squat and DL by my 50th birthday in January. The deadlift will probably go higher but the squat goal is going to be tough. If I get to a 185# SQ it will still be a success. The recommended plan of attack is to train them once a week only.

My crossfit goals are to reach and maintain 4-5 classes a week .

My eating goal is, as always, to prevent weight and fat loss.(don't drop below 128lbs)

CF-OC_gal · 06-Nov-07, 05:24 AM

Nov. 5th

6am CF
Skills: snatch triplets up to 45#
WOD: Modified Helen: 15kbs, 9PLUs, 21SQ (time was not recorded but I was the first finished)

5pm Strength (week 2)
Warm up up with 10 rep czech drill skills

Squat - worked up to 145# attempt but could not get low enough. Had to make a 30# jump because we have no small # bumpers yet. Settled for a good deep set of 115# x 5 (200# goal)

DL - worked up to a new PR for me 185# x 2 (200# goal)

20 min of foam rolling then fell asleep with an ice pack.

_________________________
Today is a rest day.

pseudonym · 06-Nov-07, 04:19 PM

That program looks very interesting indeed my friend - mind if I steal it?

.

I'm looking to incorporate a little 1RM ME strength training into my Crossfit schedule as well - how do you find you recover between morning CF and PM strength work? sufficient to see continued improvement on both fronts?

Keep up the good work - love to see the proliferation of crossfitters round here growing (specially ones as beastly as you and Tim)

.

Colin

tim_mcf · 06-Nov-07, 04:37 PM

I'm not beastly. Linda is beastly. Nadia is beastly. JDR3 is beastly. I just sort of don't suck.

**gymgirl** · 07-Nov-07, 11:15 AM

linda, love your new journal! glad to see your new CF affiliate is up and running. still pierres joint? Congrats on the new 185 DL PR! Squat is a tough one and i think you are right your DL PR will go up much faster then squat. Looks liek you've got a good plan going, look forward to following your new journal! best of luck!

p.s. Tim too are beastly!

JDR3 · 07-Nov-07, 11:06 PM

Very nice Dead PR! The plan looks good. Great job CF-OC

Tim, your not getting off the beastly list that easy!

CF-OC_gal · 08-Nov-07, 04:55 PM

Hey thanks for the greetings!

I never in a million years pictured myself doing this kind of thing!

Psuedo - Go for it! Use this plan all you like. I was fine doing am WOD and then Me in the evening. Geez, Gymgirl is way braver than I am - she does them back to back!

Tim - Anyone who can make a full body sweat angel is a beast! Bob44 should get a beast wave too!

GG - Thanks for the encouragement! You never know who we may cross paths with one day. Right now I need to redeem my maturity by chasing your strength PRs . (I'll never be your bodyweight though so you will always have that )

JDR3 - thanks.

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Nov. 7 - 6am

"Fight Gone Wrong" - 3 rds
Max reps of each in one min. / 1 min rest between rds
*PLUs (52)
*KB-HP (36)
*PU (34)
* rowing (?)
(rep totals)

Nov. 8 - 6 am
WU - 3 rds: 5 xPLU, 5xPU, 5xSU, 5xSQ, 250m row

WOD (now this was tough! I was holding pukie's hand the whole way)

3 rounds for time: 20 SP with 25# bumper

30 walking lunges

20 KTE

30 KBS (55#)

Time: 19:42
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I have decided that I am now officially the only female who wants to gain weight here---- and I am mad about it cuz I'm too darn cold!

I was so hungry today all day. I didn't have enough food! I cannot believe how quickly my body/brain sends me signals to start and stop eating when my activity levels shift.

**minime** · 08-Nov-07, 06:16 PM

The weather has gotten really cold here too... when walking in that biting wind i think how nice 20lbs of extra blubber would feel! ha ha. I tell my husband he is lucky as he has all that extra body fat to insulate him.. he insists that body fat does not actually keep your warm. I haven't done any research, but surely he is wrong?

nice work on the last two workouts, 60 KTE sounds painful!

CF-OC_gal · 09-Nov-07, 04:36 PM

Nov. 9 - 6AM

WU - 3 rds: 5 xPLU, 5xPU, 5xSU, 5xSQ, 250m row

WOD: ANGIE - time: 25:08

100 PLU

100 PU

100 SU

100 SQ

*What a way to wake up!
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Hey MM - KTE come easy to me, thankfully! I don't thing 20lbs or even 10 lbs is what I need. Just 5 more lbs distributed where it used to be would be just fine although I would have to go out an get new pants again if that was to happen.

CF-OC_gal · 11-Nov-07, 02:45 PM

Nov. 11

WU:
2x SS
400m run (on TM)
3rds of
*15 wall balls
*10 PU
*5 PLU

Strength WO
OHS x5 20#, 45#, 45# 45# (learned that not taking a wide enough grip can cause failure)
SP x 5 45#, 55#, 65#
PP x 5 70#, 70#
Bench P x5 65#, 85#, 90# (just 5# off my summer 5rep max when spotted)

Stretching
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Today is Remembrance Day here in Canada (Veteran's Day). At the 11 hour of the 11 day of the 11 month we honour our brave and our fallen soldiers who have served for our country. The poppy in my signature graphic like the lapel pin poppy sold by the Legion is our symbol of support and awareness at this time of year.

**gymgirl** · 11-Nov-07, 11:55 PM

that's an awesome angie time linda! great job!

CF-OC_gal · 13-Nov-07, 05:37 AM

Nov. 12

6am - Week 3 of SQ & DL - Goal SQ:185#, DL:200#

Worked up to 145# SQ for 3. Was a good squat day although I wasted too much effort on lower weighted repetitions.

Worked up to 185# deadlift for 1. Made 4 attempts after but it just wasn't going to happen today.

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GG - Thanks. It was not all that different than other member's Angie time was.

**minime** · 13-Nov-07, 10:57 AM

great job on angie! i have never done it. 100 pullups would take me 20 minutes!

also nice work on squat and DL. I agree that hitting your DL target will be a breeze for you, but the squat will be a tough one. The squat is so hard to increase in comparison!

CF-OC_gal · 13-Nov-07, 06:06 PM

Nov. 13

Nice little 5pm workout today.
WU
5 PLU
250m row
10 PU
250m row
15 SQ
(added 400m run)

WOD: 3 rounds for time
20 Jumping ring dips
15 pushups
10 Thrusters (45#)
5 Shoulder Press (45#)

Score: 11:43

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MM - Those 100s go pretty quick - even the jumping pull ups!

CF-OC_gal · 15-Nov-07, 04:27 PM

took a rest day then...

Nov.15

6am WU + WOD
Half-Tabata (20 seconds of work, 20 seconds of rest for 4 intervals of each exercise)
Jumping Ring Dips
KBS
PU

Score (totals) 52,50,27

Skills: OHS with PVC pipe