Minime 2008 : Journey to Crossfit Excellence

[sweetdream]

hey minime! thats still a great percentage but you are right too on it probaly not being COMPLETELY accurate because of all the variables, especially since you don't know how many times that person has actually performed the test (new hire, inexperienced ect.) the underwater test would be awesome to do, although VERY expensive

in studying for the ACE certification a "healthy" female is supposed to be in the range of 21-24% I think anything below that is outstanding, of course without going extremely low and that it all depends on the person, I mean someone who has 16% body fat and never exercises is strange, but then again my boyfriend has like 8%, but he lifts and carries boxes all day, doesn't eat like I do, and doesn't workout...so who knows...it's just another number we obsess about.......

and yeah I know..I shouldn't pick and choose...I never really do but I just figured it wouldn't matter too much hahaha tisk tisk to us hahaha

[minime]

hey talia! I think 21-24% is pretty low for a female, but for an athlete it is normal to be lower. I would like to be perhaps 15% (assuming that right now i am 17) but am happy enough with where i am now.

Last night I managed to get Erik to the gym (shock!) for crossfit. There were 4 of us in total so we paired up and hit FGB. i did terribly however.

Tuesday May 20th
Warmup CFWU, demonstration of various elements (sdhp, press, wall ball etc.)

"fight gone bad"
1 minute at each station, no rest between stations, 3 rounds, 1 min rest between rounds = 17 minutes total. Score is total reps, except on rower, where score is calories.

Wall ball 14#
Sumo Deadlift High Pull 55#
Box Jump
Push Press 55#
Row

WB 25-20-22
SDHP 10-8-10
Box Jump 23-20-22
Push Press 10-7-10
Row 10-10-10

total score 217

WAY of my PR unfortunately. It was the SDHP that were really bad, I'm not sure why, I just couldn't get it together!

Erik got 174 which was very good for his first time, Chris got 202 doing RX'd and Cathy got 205 with modifications.

[minime]

went to another class last night, this time 'functional training by jason' which was hard but in a different way to crossfit. 1.5hr long including stretching warmup & cooldown. He focused a lot of core strength, balance and weird stuff. I sucked at it, so it really targeted my weaknesses!

[minime]

Thursday May 22nd Rest day

Friday May 23rd
Five rounds for time of:
2 pood Kettlebell swings, 25 reps (i used 1 pood)
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

42:10

OUCH!! my goodness, I was so ready to quit three rounds in but chris said she was going to do all five so then I couldn't quit! My back was soooo tight, and my abs were killing me! I hate GHD situps! yikes, this was quite a toughie. chris finished about 1 min after me (she is kicking butt!!) and erik quit after three rounds but i still think he did great.

Saturday May 24th
Rest day from gym, bike ride of 22 miles with plenty of breaks including one for lunch at a mexican restaurant where I found a dead ladybug in my salad! They offered to make me a new one but I said no thanks and just ate it anyway (sans ladybug of course). It was very good, a regular green salad but topped with grilled veggies: mushrooms, zucchini etc. and delicious lime-y chicken. The salad was free, and they also offered us free dessert... what's a girl to do? The chocolate cake was delicous

I said, good thing I carry around that stash of dead bugs in my pocket lol

Sunday May 25th
Warmup extensive warmup of CFWU, handstand practice, push press practice, clean & snatch demonstration for chris etc. etc.

3 rounds for time:
25 Wall ball tosses (14#)
25 box jumps
1 rope climb
250m row

16:19

this was a fun one from crossfit pittsburgh i believe, so we decided to do it instead of the running/pullups. My hands hurt from the 125 knee to elbows, and I didn't feel like tearing them up with 150 kipping pullups.

fun workout!

Monday May 26th Rest day, though I walked a lot (7-8 miles) in the sunshine. I like holiday weekends!

[JDR3]

Nice workouts Mm!

My abs are still sore from swings/ghd/backx/kte wod!

[minime]

thanks jdr! for several days after my abs felt sore to the touch! doing a situp was agony! nothing gets my abs like ghd situps.

Tuesday May 27th
Warmup CFWU, OHS 45x5x2, jog 0.5mile on TM

WOD
run 1 mile
2 minutes of each:
Row
DB thruster (25#)
Medicine ball squat clean 20# ball
Double Unders
Pullups

Run 6:53
Row 19 calories
Thru 15reps
Clean 20 reps
DUs 51 reps
Pullups 23 reps

total score 128

I was happy to get that run in under seven minutes, it felt hard but really good actually to run fast. I pushed myself but was somewhat cautious as my running has been neglected lately. I feel that I do not have a 6 minute mile in me right now, but I may have a 6:30

Glad I didn't use the Rx'd 30# dumbells for thrusters, they were really really hard already, and who knew medicine ball cleans would be so hard?!

good workout!

afterwards we spent time working on gymnastics stuff, handstands, headstands, walkback against wall etc. and did a 1 minute hold in the ab plank, wall sit and static hang. Then lots of stretching, I will have my splits someday!

[JDR3]

Nice effort Mm!

Good job on getting after that mile!

[minime]

thanks JDR!

had a doc appt yesterday in the afternoon so was at home and decided to run the 3 miles to the gym. It is time for me to start getting that mileage up a little!

Wednesday May 28th
Pre Warmup
3 mile run 24:58
Avg HR 168
Max HR 183

Warmup
CFWU, pistol practice, press 45x5
strict pullups 10 (3,3,2,2)
strict chinups 10 (4,4,2)

Shoulder Press sets of 3
55-60-65-70(fail on 2nd)-67.5(fail on 2nd)-65

Row 1km ~5 minutes

GRRRR shoulder press sucks for me, I hate it. 70 is my current 1RM so I guess it was a bit optimistic, but 65 felt good. Then after failing on 70 I didn't rest enough before trying 67.5 and then of course I was in trouble!

My calves started to hurt about 1 mile into the run but I pushed through and made reasonable time, it was a beautiful day and quite an enjoyable run for the most part.... some people traffic dodging as I was running through town.

Now of course my calves are absolutely killing me again!

No crossfit yesterday (well, i mean no crossfit metcon) yet this morning I woke up absolutely ravenous, haven't been so hungry in a while. It must have been that 3 mile run I guess. Food food food...

[minime]

oh forgot to note, i am dissapointed that my strict pullups have gotten bad again, before vacation I was up to 6 overhand, 7 underhand and now I am at 3/4 but I will just have to hit them consistently and hopefully will get back up to where I was again soon.

I improved my press single max when I was regularly working it with a progressive training schedule and when I quit that training my press performance sank, proving once again that we are only as good as our last workout. Ditto for the pullups. I'm only good now for about 12 reps on a good day after being as high as 18 reps a little over a year ago. In the larger scheme of things, it really doesn't matter as much as overall fitness, but nothing wrong every now and then concentrating on a lift or an exercise to see how much growth can be had.

Nice 3 mile time and good HR elevation. Hopefully those hammies won't be too tight after that run. Your post makes me want to run and hopefully I will shortly besides these little 1-mile max efforts I have been doing on the treadmill.

Have a great day!

[minime]

thanks for stopping by pierini! My hammies feel fine, the agony is in the calves!

I was a little disappointed in my run time, I was hoping that when I mapped it today it would be more than 3 miles, as I felt my high heart rate and new running style would mean a sub 8 min mile average. However, I did have the calf pain and people-dodging to contend with, along with many intersections to cross. I hope to do better next time, closer to 24 minutes.

It is terribly annoying that when you let something slide for a while your ability goes downhill so much. There are so many elements of fitness to focus on that it is tough to find the time to work on everything.

Right now I am trying to focus on stretching/flexibility more, and plan to start spending more time running in the summer.

But I also want to continue to improve in ALL OTHER AREAS, but I worry my body can only take so much, and I want to avoid overtraining.

I just tell myself that it is ok, I am only 25 and have my whole life to achieve elite fitness

[sweetdream]

Originally Posted by minime

I just tell myself that it is ok, I am only 25 and have my whole life to achieve elite fitness

very true! haha

So..actually, no my boyfriend has never given me a reason not to trust him, he's not a flirter at all, as a matter of fact he is the one guy in my life who has proved to me that not all guys are the same.I had to make the first move on him, he is a very shy person.so WOW..I guess I should be asking myself " then why are you worried?"

I think I just have too much time to think and maybe it's because I never trusted myself....guess I will have to work on that. he is out now and to be honest I think it is good for us because it really does force myself to believe that he won't do anything to hurt me!


thanks for reading my emotional rant haha.. but I guess I realize now that I am lucky I have such a trusting guy

[gymgirl]

what's up MM! ooooh luck you vacation?! is it similar to that trip you went on last year with erik's work? The all inclusive resort? sounds like you had a blast!

you're workouts are looking great! way to bump up those pull-ups and you are getting so much stronger! ya!

p.s. that is a ****ed up way to take body fat. I bet if they eliminated the calculator/machine thing and just took a 3 point skin-fold test or used a BEI you'd be 2-3% lower. anyway 17% is freckin great, just don't get that weird computer thing.

sounds like life is going well for you!

[minime]

hey talia, sounds like you had a nice time with your boyfriend on your anniversary, I am happy for you guys!

gymgirl, good to hear from you! You too have been kicking butt, I look for your posts each day on the comments board. I think 17% is about right for my bodyfat, I couldn't imagine I am any lower, I have not been super dedicated to my diet these days! Life is too short to go without beer and ice cream lol.

oh I have some journal catch up to do

Thursday May 29th Rest day

Friday May 30th
Warmup CFWU, 5 strict pullups/chinups

CROSSFIT TOTAL

Back Squat 95x5, 135x3
3 attempts 145-155-165(PR)

Shoulder Press 45x5
3 attempts 65-70-72.5F

Deadlift 95x5, 155x3
3 attempts 185-200F-190F

total 420

darn, was doing so well at first, was totally not expecting squat PR but it felt great, shoulder press sucked! My 72.5 attempt was comical, and I wish I could have tried again but we were being very strict with the rules and only allowing 3 attempts at each lift. Deadlift sucked!! The 185 was maybe too high to start, it felt super heavy and I had given up before I even tried the 200. Oh i want a 200# deadlift dammit!! I actually had the 190 a few inches from the floor so it was weak of me not to follow through.

The crossfit total takes FOREVER and always leaves me feeling somewhat unsatisfied. It is weird to be in the gym so long and barely break a sweat!!

Went out for dinner where I had half a crispy roast chicken, with buttered green beans and hand cut fries (I know, I am bad! but they were sooo good) I also had 1.5 beers. Erik had some weird duck thing, it was gross because they cooked the duck medium rare so it was like half-raw chicken lol.

Saturday May 31st
Warmup CFWU, jump rope, 45lb thruster x5

WOD
10 thrusters 65#
50 double unders
8 thrusters 65#
40 double unders
6 thrusters 65#
30 double unders
4 thrusters 65#
20 double unders
2 thrusters 65#
10 double unders

10:41

Afterwards I decided to go for a new 1RM on thruster (previous 1RM 80lbs)

75x1
85x1
90x1

run 1 mile 7:17

Sunday June 1st Rest day, just couldn't get it together today! kept planning to get motivated and take a bike ride or something, but laziness won out! Split a pint of B&J frozenyogurt with hubby, it was cookie dough flavor. Also ate an awful lot of dried fruit!

A couple of PRs and a decent 1-mile time, not bad for the last couple of days. Must be the ice cream and beer and knowing that life is too short!