Minime 2008 : Journey to Crossfit Excellence

[minime]

Wednesday June 11th
Warmup cfwux2
strict pullup x10 (4,3,3)
strict chinup x10 (4,3,3)
deadlift 95x5, 115x5

Deadlift sets of 3
155-165-175-180(PR)-180

Bench Press
45x10
65x10
75x10
85x4
45x30 (BURN!!)

Delighted with deadlifts, slight round of back on the 3rd rep, 4th set so I wanted to drop weight for the last set, but the girls urged me to keep it at 180 and the last set felt much better! I was thinking.. should have tried 185 lol.

oh, and chris who I taught to deadlift only a few months ago, made it to 205x3 she has gotten so strong!!

Very good on the triple deadlift PR minime.

[minime]

thank you pierini!

Thursday June 12th
Warmup usual CFWU, we had a new girl and were showing her the ropes... so this took longer than usual

WOD
7 rounds for time
10 pistols
12 ring dips
15 pullups

26:02

however, i did my pistols to a dynamax ball, my ring dips quickly deteriorated into a hodgepode of regular ring dips, jumping ring dips, parallel bar dips... pullups rx'd and i ripped my hand at the very end.

woke up feeling really crappy today, throat hurts and i feel low-energy. I have been perhaps not eating enough calories this week, as my fitday has me at 1600 per day on average since I started tracking again on Monday.

Didn't like this WOD much as it was full of my weaknesses!

[minime]

Friday June 13th
Warmup CFWU

"mini-circuit" 3x
OHS 33x10
Thruster 45x10
Front Squat 75x10

WOD (i made it up)
21-15-9
Box jumps
Kettlebell swing (1 pood)
Rowing (calories)
Burpees
Walking lunge (per leg)
Wall Ball (14#)

20:07

There were three of us, I finished second. This was a tough one, but fun!

Saturday June 14th Complete rest day & overindulgence day. Went to a BBQ and indulged in beer, chips & crackers, and the best molten chocolate cake I have ever had. It was SUPER good.

Sunday June 15th
Warmup CFWU

Squatting.. 3x3
OHS 55#
Front Squat 95#
Back Squat 125#

Rowing Micheal
3 rounds of
800m row
50 back extensions
50 situps

29:34

Pretty poor performance all round today, was at the gym early and not feeling so great... was supposed to go bike riding but it rained. Didn't go for 1RM on the squats as was supposed to per crossfit, and didn't do 1000m row as prescribed as sub for 800 run on Micheal. Plus I was slowwww even with only 800m rows!! My back was really tight and back extensions were very tough.

oh well, another week another string of WODs to come....today's looks like fun though 200 situps will be tough after the 150 i did yesterday...

[JDR3]

Hi Mm!
Your poor performance is still pretty darn good!

Your made up wod looks very tough.

[minime]

thanks jdr!

Monday June 16th
Warmup CFWU, OHS 33#, muscleup practice

WOD
50 situps
50 double unders
50 situps
50 walking lunges
50 situps
50 burpees
50 situps

15:39

2000m row in 10 minutes exactly

Workout was tough but fun, that was a lot of situps!! the row killed me, i am so bad at rowing. The first 1000m was at 4:48. My butt was killing me!

[sweetdream]

You said--> "great job on the WOD talia!

it is not fat you need to watch but rather your processed food intake. You want abs, ditch the pasta/bars/cereal etc. anything with added sugar, white flour etc. Unfortunately if you want abs you are going to have to work for them in the kitchen.

and why did you not do the burpees in yesterdays workout?!!"

HAHHA!! OH MY! I was seriously wondering when someone was going t say something and I KNEW it was going to be you..ok ok I admit, I feel stupid doing them at the gym ..I know I know.. I shouldn't care what people think but that along with the fact that I CAN NOT STAND THEM..the devil made me do it!! i swear!!!

ok....so this whole abs ordeal...

1. I brought the cereal bars back because I was low on tofu and had those instead when I can't get to the grocery store to get all of my necessary tofu stuff.. After this next box of chocolates gone I will be done with them. I was also using them for a protein source, quick fix after my workouts because I don't have time to whip up a protein shake.

2. How much is too much added sugar? and white flour? I don't really eat a lot of bread but when I do it's my father's home baked bread for the restaurant. Granted he does us flour and yeast, the only other ingredients are water. No preservatives or anything so the daily plate "Italian bread" is just some random one I found that I thought might be close. No way to actually really estimate that.
*other than this bread I don't eat much bread, I don't eat sandwiches and most of the time I ditch the roll if I have a boca burger.

3. this is another problem...the pre-made soy burgers/sausages have no carbs/high protein but TONS of salt.. I do manage to stay within my limits of sodium intake though...

4. Since I am a complete lacto-ovo vegetarian now I am forced to cook more because there isn't much else I can do but because I am not getting complete protein sources I have to mix and match which again forces myself to have to cook with pre-made non meat, meat products......

sorry this got long... just looking for suggestions... I have been eating pretty well...I go a little off track here and there, but I guess maybe I need to take the time to get some cook books. It's just hard to find the perfect recipe, high protein, low sodium, low carb...I get one..not all 3

[minime]

Talia, don't feel silly for doing burpees! Burpees are awesome! I have respect for anybody I see doing them. Plus when a workout has burpees, that is usually the 'worst' part, therefore by not doing them you are cheating yourself out of a great workout

Unfortunately getting six pack abs for us women is extremely difficult. You have to reach a level of lean-ness that your body doesn't really want to be at. I mean, as women we carry more bodyfat naturally, and usually it is extremely difficult to convince your body to give it up!

So then I would say, if you really want them it is going to take extreme dietary discipline. too much added sugar is ANY. Too much white flour is ANY. Do you see where I am going here? You will probably have to cut out alcohol too.

Personally I do not have six-pack abs, and though I would like them I am not willing to restrict my diet as much as I would need to to achieve it. I am happy with my 2 pack for now lol. I want to have a beer at the weekend, and I guess right now I want that more than I want the abs. So it all comes down to 'how badly do you want it' as pierini would say.

[minime]

Tuesday June 17th
Warmup CFWU
10 strict pullups (4,3,3)
10 strict chinups (4,3,3)

WOD
7 rounds for time
45# shoulder press x21
Back extensions x21

32:36

terrible time of course, but I was so glad to get through it! 45# is not too far away from my 1RM for strict press (70) so this was a challenge for sure. It sucked!! Back extensions were a breeze, all unbroken, but my back got really tight from the BE/press combo.

[JDR3]

Still a good effort Mm, considering 45 lbs is 43% of your body weight.

While 75 lbs is only 30% of mine, I would of had to do 105 lbs to make a equal comparison.

I think you did very good.

[sweetdream]

Minime-- yeah I guess it seems like it should be easy..but it really isn't...damn it.. I don't think I could give up those things completely........maybe one day.....but not now haha I'm 24 years old. God forbid if I didn't have a binge night every friday or saturday I would go insane!! LMAO!!

[minime]

thanks jdr, i guess 45# is pretty heavy for me in relation to bodyweight!

talia, relax and enjoy life, be good most of the time, work hard at the gym, lift heavier weights, and you will be fine. I think it is neither necessary nor healthy for you to give up everything you like to eat. Moderation is key.

I am behind on my journal entries!

Wednesday June 18th Rest day from gym, but I did a lot of walking throughout the day (8+ miles)

Thursday June 19th
Crossfit Total Day

Back squat warmup 45x5, 95x5, 115x3, 135x2
3 attempts
155-165-170(PR)

Shoulder Press warmup 45x5, 55x3
3 attempts
65-70F-70F

Deadlift warmup 135x5, 155x2
3 attempts
175-790F-185

Poor performance, except for the squat. My shoulder press felt awful, so weak! Must have something to do with the 147 presses in the workout couple days ago.

Friday June 20th
Warmup cfwu, muscle up practice

WOD
AMRAP in 20 minutes of:
45# thruster 10 reps
Pullups 10 reps

I got 11 rounds + 10 thrusters + 3 pullups

Felt awesome during this workout! should have pushed slightly harder and would have had the 12 rounds (only needed 10 seconds more darn it!) only got ten rounds even last time this came up, so a big improvement I think.

Saturday June 21st 27 mile bike ride, it felt pretty darn good actually! I think my biking endurance is finally getting a bit better. It wasn't non-stop, we rested somewhat and had ice-cream etc. but i maintained a good pace throughout. Followed by beer & bbq

Sunday June 22nd Rest day. Went to movies, ate m&ms, ate frozen yogurt, ate french toast at breakfast... all in all a pretty naughty food day! We did walk to brekkie and to the movies, so total of about 5 miles walking at a v. leisurely pace.

Ready to get back to gym today!

Very good squat PR minime, good job!

[minime]

thanks pierini!

return to gym was not so great, felt low on energy (no doubt due to poor eating at the weekend!) The WOD was a 5k run which I can't really do as my foot is still not 100% better

Monday June 23rd
Warmup half-hearted cfwu & muscle up practice, 2 strict pullups..

Deadlifts sets of 10
95-115-125-135-145

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

13:35

Annoyed with jackie time, 15 seconds off my PR, I should have pushed harder but I felt tired.

I am feeling a bit 'worn out' right now, my lower back aches, and my shoulders feel a bit off too. If it hadn't been only a month ago I took time off I would think it was about time.. but I guess I'll get back into the swing of things soon.

I think the culprit is that workout of heavy singles you recently did. I believe more recovery is necessary, actually a day of rest following a workout like that would probably be wise.