Midgetcop for the masses

[LINDA]

I think you made an excellent decision to get a little 1 on 1 time with a CF trainer.

Your session sounds awesome.


I hired Pierre at CCF to do some 1 on 1 Olympic lift training and he had me bruised and weak from it for a week. That was my proof that I was doing the snatch lift exactly as it is supposed to be done.

[gymgirl]

Midget, I definitely agree with Brat that it is awesome you decided to get some 1 on 1 training. Looks like you've already got a great workout on your first appt!

[midgetcop]

Definitely was the best decision....I'll be going back this afternoon for another session.

13 May 2007 -- FULL BODY WORKOUT

Squat:
30lbs x 20

DB Flat Bench:
40lbs (per arm) x 6, x 6, x 6 (increase in reps)

Pullups:
bw x 7, x 7, x 6 (increase in reps)

Upright Rows:
55lbs x 6, x 6, x 6 (increase in reps)

Deadlift:
40lbs x 10, 110lbs x 7, x 7, x 7 (increase in reps)

Grip-work with plates:
- 2 x 5lb plates gripped together with fingertips
- right hand: 60 secs
- left hand: 45 secs
- right hand: 55 secs
- left hand: 30 secs

THOUGHTS:

I'm trying a new squat program where I'll be doing 20 reps and upping the weight by 5lbs each workout. It's pretty easy-peasy now, but it will start to suck VERY soon, and will be great for not only strength but endurance as well.

That grip work was BRUTAL. I thought it was going to be easy the first 10 seconds and then I was like, "Oh sh*t...!" Loved it though. My forearms feel like rock this morning.

My trainer also highly recommended that I vary my rep schemes and keep my body guessing (a la CF) so I might try something new next workout....maybe 5x5....I guess the plan should be NOT to have a plan, or something like that. I still have a hard time breaking the old mode of thought. I love this though - working out has become interesting and fun again!

[midgetcop]

14 May 2007 -- PERSONAL TRAINING SESSION

I spent a good hour an a half trying to learn clean & jerk. Well, started easier and I'm doing hang power cleans, but I spent about 45 minutes with a plastic bar just trying to get the basic movements down, and that was a freakin' workout on its own! I must have practiced the hang clean 200 times non-stop until my trainer was satisfied to move on! I was sweating like crazy.

By the time I'd tuckered myself out and finally gotten the movement, my trainer actually wanted me to do a workout.

So, here's a slightly modified Grace:

35lbs x 30 hang power cleans & jerk = 6:06 min

I felt pretty sweaty and tired afterwards - it seemed unbelievable how tired my entire body was! I had to go to work not long afterwards and I soon felt this surge of energy that lasted for HOURS.....and then I crashed at about 3am. Haha. And now my legs are sore.

SO, I'm figuring I'm going to have to practice these with a broomstick or something, because it definitely wasn't an easy, natural movement to remember. Lots of fun though.

[minime]

great job learning the C&J midgetcop! And great job on 'grace'!

[midgetcop]

16 May 2007 -- FULL BODY WORKOUT

Max BB Flat Bench:
- 85lbs x 1, 95lbs x 1, 105lbs x 1, 110lbs x 1

Squat:
35lbs x 20 (increased weight)

Pullups:
bw x 8, x 8, x 7 (increase in reps)

BB Upright Row:
60lbs x 4, x 4, x 4 (increase in weight)

Deadlift:
60lbs x 10, 110lbs x 8, x 8, x 8 (increase in reps)

Grip-work with plates:
- 2 x 5lb plates gripped together with fingertips
- right hand: 45secs, 60secs, 55secs
- left hand: 10 secs, 60secs, 45secs

THOUGHTS:

Had my girlfriend with me which was why I tried for max bench (no, not to impress her, so I could have some help :P). I keep forgetting to break out of my set/rep mold and try something different, so next workout I'm going to try 5x5. First set for grip work SUCKED, not sure why. Ah well. Personal training tomorrow!

[minime]

strong bench midgetcop!

[midgetcop]

So, I actually *have* been working out, despite my long absence from this board. I haven't had much access to a computer, and not to mention I had to take a few days off after being black & blue from a self defense course.

So I thought I'd share with you yesterday's personal training session with my CF instructor.

27 May 2007

As many rounds in 20 min of the following:

- sled drag across floor and back (135lbs)
- 5 db clean & thrust (30lbs)
- farmers walk (70lbs)
- 5 db clean & thrust (30lbs)

= 5 rounds

THOUGHTS

I really thought this workout was going to kill me. Literally. I don't think I've ever felt like I wanted to puke so badly during a workout.

OK, now that I'm done bitching, I was very happy with it. It let me practice drags while *really* taxing my grip endurance. Stupidly enough, I had to move a bunch of heavy boxes later in the day - double workout! Wow, I was SO done by the evening.

Good times were had by all.....

[ajarvis]

That looks killer! Good job!

[midgetcop]

28 May 2007 -- FULL BODY WORKOUT

Squat:
45lbs x 20 (increase in weight)

DB Flat Bench:
40lbs (per arm) x 7, x 7, x 7 (increase in reps)

Pullups:
bw x 8, x 8 x...

....and I just ran out of gas. I don't know what it was, I just wasn't feeling it. I ate alright, got enough sleep the night before...maybe I was just too taxed from the copious amount of heavy lifting I did the day before. Who knows.

I'll be heading back tonight after work to finish off the workout, and maybe do some interval training.

[midgetcop]

30 May 2007 -- CrossFit!!

Brutal workout today (as per usual), after a fairly lengthy warm-up. We gathered a LARGE amount of dumbells and placed them all over the ground, ranging from 15lbs to 55lbs. The workout went something like this:

Complete 5 rounds of the following:

Starting with a lighter set of dumbells and progressing heavier each round,

- 20 x SLDL
- Farmers walk
- 20 x Squats
- Farmers walk

= 15:37

I started with 15lb db's and progressed, until I did my last 2 rounds with 30's. It was just brutal. The goal was to try not to let go of the dumbells once during each round, but after the second round that was just next to impossible.

Good stuff. Going in tomorrow for a personal training session. I hope my legs will be alright!

[gymgirl]

your workouts are looking great midgetcop! see you never knew how much 'fun' crossfit can be!

[midgetcop]

Mah! Here's some pics of me looking absolutely miserable during that last WOD.

[midgetcop]

31 May 2007 -- CF Personal Trainer

Here is what I did yesterday..

5 rounds of the following:

- one-armed DB lungewalk (35lbs)
- 50 x sledgehammer hits against tire (25 per arm)
- 2 rope ascents (sp?) OR 6 rope pull-ups

= 23:34

Loooooong workout. This was the first time in my life that I've climbed a rope. Even in elementary school gym class I was never taught properly, so I'd watch all the boys go up and down a dozen times but couldn't do it myself. I managed to climb it for the first 2 rounds before my ankle was too chafed, and I had to switch (pulling myself from a flat sitting position to standing with the rope).

My legs are pretty damn sore today...still leftover from the WOD two days ago. I'll have to find something to do today that will go easy on them so they can recover.

[midgetcop]

I've been ludicrously busy the past little while - I just started a course to be certified to become an Emergency Medical Responder, on top of getting ready for my police tests in 2 weeks.

I have been working out....yesterday I had a decent CrossFit workout:

Complete the following for time:

15-12-9 sets of

Wall balls 8kg
Box jumps 10"
Push press 35lbs
Burpees
High pulls 35lbs

= 10:30

It was an easier workout as there was a newcomer to the class, but it still whooped my but pretty good. The actual warmups prior to the workout are getting progressively tougher - I've moved up from doing ring pullups to military grip pullups with an elastic band. Another sign of progression: my gas tank has grown *immensely*. While running to calls at work I'm able to run faster and longer, and not be completely winded when I get to where I'm going (extremely important so that I can still deal with the emergency).

So, today I stopped at my gym after the course for a full body workout. Not too interested in posting these workouts, as they're pretty consistent and I'm still making steady gains.

My whole idea of fitness has really started to morph since I've been at CrossFit - I've realized that fitness isn't just about numbers (i.e. how much can you bench) and size, but there are so many more aspects to being "fit". Most of the people that come into the CF classes don't look huge or jacked necessarily - but they'll whoop anyone's butt when it comes down to it.

It's been a fun and enlightening experience. :