Minime 2008 : Journey to Crossfit Excellence

[minime]

thanks pseudonym! i think you will beat me on the 10 pullups for sure! I doubt I will see ten even before the year is out! I'd settle for getting 5 any time I try!

JMike, I actually haven't had an apple since I started my low carb diet!! I've been having some berries/grapefruit for fruit, but trying to keep it on the low side for now, while my experiment is still going! I think that sometimes a WOD is just so draining you can't do a second one after. (ha ha that sounds ridiculous.. i should only be doing one anyway!!)

Last night was the last Crossfit class for us for a while : steve our trainer has gotten another job and is leaving us. We had a blast at the last class though!

Wednesday April 2nd
Warmup CFWU, jump rope, 10 strict pullups (4,3,3)

"12 days of Christmas"
1 L-Pullup
2 Pistols
3 Handstand pushups
4 Kettlebell swing 1pood
5 DB squat clean
6 V-Ups
7 Wall ball
8 Burpee
9 Box Jump
10 Pullup
11 Thrusters
12 Double unders

Do 1 L-pullup, then do 1 L-pullup & 2 pistols, then do 1 L-pull, 2 pistols, 3 HSPU etc.

30:03

I did pistols to a Dynamax, negative HSPU, 14# ball, 15# dumbells for the cleans and thrusters.

I came first!! For the entire workout I was neck and neck with a guy, and I had to push really hard to keep up with him! It was awesome! We both picked up the rope for DU at the same time, but then I beat him by 15 seconds.

HOWEVER, he did muscleup instead of L-pullups (muscle up if you have them, l pull if you don't), he did full HSPU and used 30# dumbells. I felt like I cheated a bit, i should have been using 20s at least. ALso my l-pulls weren't quite strict deadhangs.

This workout killed me, I felt like crap for ages afterward. I felt great once that passed though, love it!

[minime]

oh and after this workout it was right home, NO GAS left in the tank. Low carb diet going well, I am not missing oats like I thought I would.

[JDR3]

Thats a nasty workout Mm!

You did Great!!!!!!!!!

[minime]

thanks JDR! It was nasty! the thing is that in most workouts it gets easier each round (21-15-9.. 50-40-20 etc) but in this one it gets harder and harder!! I did enjoy it though, it was fun to have some healthy competition : it kept me pushing hard.

Thursday April 3rd
Warmup Shoulder dislocates, CFWU, handstand practice, HSPU negatives
10 strict pullups (3-3-2-2)
10 strict chinups (4-3-3)
Push Press 45x5.. 55x5

WOD
5 rounds for time of:
30 GHD situps
25 back extensions

13:40

1 mile run to loosen TIGHT back 8:04

Bench press
45x10
65x5
75x3
85x2
90x1
95x1
100xF

Very disappointed in my performance on the WOD : those GHD situps were totally killing my back and I just couldn't power through them! The first set were unbroken but after that it was a disaster. They hurt, bad! Back extensions were a breeze.

My pullups are feeling great! I know I have not yet gotten 5 again, but they just feel so much stronger now.

Disappointed with bench but I knew right away I wasn't getting anywhere good with these, my upper body was tired and sore from the day before. The 95 was a real struggle. I will have 100 on a better day.

I just realised that for the last couple of days I have been very low on sodium, 300-400mg according to fitday.

[minime]

hey I just looked back and it turns out that 95x1 on the bench is a PR, and was one of my goals! awesome, another one off the list.

Congrats on the BP PR and great benching. That will grow your cleavage.

[sweetdream]

Hey Minime!

I am not sure I understand this WOD:
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep



Is it really just 1 reps of each?????? like max rep? I am taking a rest day tomorrow and want to get this cleared up so I can do it on Sunday

Thanks

[minime]

Hi talia, yes it is a one rep max of each. I believe the recommended protocol is spend some time doing warmup sets, and when you are ready take three attempts at each exercise, and rest a few minutes between attempts (3-5)

This workout is a tough one, I have a hard time with it as it takes so long and is quite boring : too much standing around doing nothing! But then if I limit the rest, or do stuff in the rest periods I feel it would compromise the amount I could lift.

Pierini, thanks! I am sure a bodyweight bench press is not far away for me.

Friday April 4th Complete rest day

Saturday April 5th EXPERIMENT TIME! Approx 5km run in 25 minutes : Having done some reading up on the subject of forefoot running, I decided to have a look around for a pair of running shoes with little to no support. I found a pair on sale (15 dollars lol) that are called saucony River : they are bendy and flexible, kinda like slippers ha ha, very little heel cushioning etc. It felt very weird to run in them, as I could feel the ground beneath my feet!!

Running forefoot was a strange experience : it started out very well, I felt lighter on my feet and running felt like less of an 'effort' than usual. About two miles in my calves began to feel quite sore, and then the balls of my feet, so I cut the run short and finished up at just over 3 miles.

AFter the run I felt my calves were very very tight, and my feet felt sore too (they are not used to doing so much work I guess!) but I had absolutely no shin pain or knee pain like I am used to. So I consider it a success!

However, the next morning when I woke up I could hardly walk! Never have I felt calf pain like this, even today I am limping! Agony.

Once my calves have healed, I plan to continue to practice this running technique, though perhaps I will build it up a bit more slowly!

Sunday April 6th Complete rest day

I also ate badly this weekend, carbs and plenty of them too.

I feel so lazy for having skipped working out yesterday, but I felt like being lazy! It was quite a lazy weekend, and I feel like continuing it (I don't want to go to the gym today)

[sweetdream]

Hey Minime! you sound like me, lazy=carbs haahha

jsut wondered if I could get some insight on the WOD for the 8th of April..

it says 1-1-1-1-1 shoulder press
then 3-3-3-3 of push press and
5-5-5-5-5 of push jerk

do I do the 1-1-1- first then the 3-3-3-3 then the 5-5-5 or do I alternate
like 1 rep shoulder press 3 reps push press 5 reps push jerk?

[minime]

hey talia : yes you do the shoulder press first, go for 1RM, then you go on to push press, go for 3RM then onto push jerk for 5RM

i hate this workout as it kills my shoulders, I have to admit I usually skip it!

[minime]

I didn't go to the gym last night, rest day again. I was suffering terrible tummy pain all day long, hoping it would go away by 5pm but it didn't... went home got into bed stayed there all night & til next morning and I slept right through! weird. Felt good this morning but weak from lack of food.

i am well rested for sure with over 12hours of sleep under my belt. I wonder what was wrong with my tummy, it was very strange.

[minime]

Back to the gym yesterday for a crazy long workout!

Tuesday April 8th
Warmup CFWUx2, handstand practice, shoulder dislocates, strict pullups x10 (3 3 2 2)

"Jackie"
1000m row
45lb thruster 50 reps
30 pullups

13:20 PR

Deadlift
95x10
135x5
145x5
155x5
165x5
170x5 PR

YES! I can't believe how well jackie and DL went today, great improvement on jackie time plus the 1000 row in 4:38 is also a PR! Deadlifts felt awesome today, I was going for 165x5 which is a PR for 5 reps, and then we said we would go for 170, so extra big PR! Last time I believe I did 165 for reps I only got 2. Chris was with me and she lifted the exact same as me.

We were about to leave the gym when we found out there was a class about to start, called 'ASPIRE' functional training. So we asked what it was, and apparantly they are like crossfit, but not quite the same.. they are trying to replace crossfit in our gym! The horror of it. We stuck around to watch and ended up doing the class too. The did stretching and stuff, then set up 10 stations to do 45 seconds at each and then 45 seconds rest (we said REST?!) Yes despite having completed our entire workout already the class was a breeze for us. Pretty boring too, there was nobody counting reps, no competion going on or anything.

The one thing I did have a hard time with was doing box jumps with a weighted vest on, i have never done that before. Also we had to do a farmer walk with a trap bar (total weight 135 i think) which was not heavy but very unstable.

To me it seems like crossfit without everything that is good about crossfit!!

Anyway we were at the gym 2.5hr overall which is quite ridiculous : i don't like getting home that late, eating dinner 1hr before bed!

[westside24]

Originally Posted by minime

Deadlift
95x10
135x5
145x5
155x5
165x5
170x5 PR

Jeeze! your gonna catch up to me. Good job on that and whole 2.5 hour workout.

About your tummy, remember to eat enough vegetables and fiber Sometimes we all need reminding. (being sarcastic, haha sorry)

[JDR3]

Great Jackie!!!

Very nice DL pr!

[minime]

thanks guys! I was delighted with my deadlifts, they felt awesome!!

I am sure I eat enough fiber, i get usually 30g or more per day (i used to get 45g before I cut my carbs!!) As for veggies, well I guess I could eat more.. I have a big salad at lunch and veg with dinner but for breakfast I just eat fruit (berries)

I never got a chance to post my workout yesterday! I was actually quite busy at work, it was fun!

Wednesday April 9th
Warmup CFWU, strict pullups x10 (broken), handstand practice

"Kelly"
5 rounds for time
400m run
30 box jumps
30 wall ball shots (14# ball)

32:53 (PR)

I rowed instead of ran so I guess I shouldn't count it as an actual PR, but rowing does not cut my time or anything it takes me longer! My calves were so sore I didn't want to subject them to Box Jumps AND running.

There were 3 of us working out and I won I like when that happens.

Couldn't do anything after as I felt ill and fatigued... this one took a lot out of me.