Minime 2008 : Journey to Crossfit Excellence - Page 25

**minime** · 25-Jun-08, 11:03 AM

hmm interesting pierini, it's weird because that workout doesn't leave me feeling 'wiped out' the way met-con types do. But I guess I don't know what is going on behind the scenes with my body.

I thought it was more likely the 27 mile bike ride on Saturday.

Well I felt ok again at the gym last night, didn't do the WOD of snatches as I can't really do them very well so I think I'll wait until I can go to an oly lifting class or something.

Tuesday June 24th
Warmup CFWU

Muscle-up practice I recieved some good tips from one of the trainers at my gym, he is a speedy little gymnast type who makes muscle-ups look easy. I did a full extension muscle-up with him holding me, it was really hard! I need to take a break from working these for a few days, i think practicing too much is messing with my shoulders.

Overhead Squat 5x5
45-55-60-62.5(PR) -55

WOD
50 double-unders
40 situps
30 walking lunge (per leg)
20 kettlebell swings (1 pood)
10 knee to elbows
3 rope climbs
10 knee to elbows
20 kettlebell swings (1 pood)
30 walking lunge (per leg)
40 situps
50 double-unders

17:40

We made up this WOD ourselves and three of us performed it, it was fun and I came first which is always good of course

I would have to look back for my OHS numbers but I think even 60 is a PR for five reps, it was very tough and I did some 'travelling' between reps and almost lost the bar a few times. I need to concentrate more doing these!!

judo · 26-Jun-08, 09:45 PM

excellent job on the wod and muscle up practice.

**minime** · 27-Jun-08, 02:27 PM

thanks andy!

I just remembered that I forgot to post yesterday!

Wednesday June 25th
Warmup CFWU

Fight Gone Bad
1 minute at each station, then switch (total 5 mins) rest 1 minute, repeat x2
score is total reps (calories for rower)

14# wall ball 22-20-20
53# SDHP 21-15-16
box jump 27-22-24
53# push press 17-13-14
row 9-10-10

total 260 (PR)

yippee!! was super happy to hit a PR for fight gone bad, best ever was 243 previously, and the last time I did it I only got 220 I think. There was a bunch of us doing it which helped me push harder i think.

I was totally wiped out afterwards, crazy how that can happen in 17 minutes. Couldn't even consider doing anything else.

Thursday June 26th Rest day, went out for dinner with a bunch of people to celebrate hubby's birthday. I ate white bread & butter, roast chicken, and the most delicious chocolate cake... it was layers of sponge & mousse, all covered in a chocolate ganache.

Now there is 1/4 of a large, very delicious cake sitting in my fridge... this cannot be good!

I went to the doc this morning for a physical and had a tetanus shot, now my arm feels sore & weird and I don't know if I will be able to do the workout. It's strange actually, BOTH my shoulders/arms feel a bit weird not just the one where i got the needle!

todays WOD looks very hard....

**minime** · 01-Jul-08, 01:34 PM

Friday June 27th Rest day... went to gym and left again as my arm was too sore to even do a pushup!!

Saturday June 28th Rest day... arm even worse, could barely lift it up over my head, very annoyed... darn doctors and their lies about 24 hours of slight discomfort!!

Sunday June 29th 42 mile bike ride. My longest ride so far! It was super hard, we stopped for lunch at about 25 miles, very very tiring ride for me,but I got through it! Arm was sore still but fine for bike ride (not for gym)

Monday June 30th Arm/Shoulder still tender, but getting better. Did a modified CFWU and then christine..

"Christine"
3 rounds for time
500m row
12 bodyweight deadlift
21 box jump

13:19 (PR)

yippee for a PR. Rows were about 2:20 each, deads unbroken round 1&2, took a breather middle of set 3, and box jumps slow but unbroken. I loose a lot of time getting in and out of the rower.

Just left afterward so it was a short gym visit for me.

JDR3 · 01-Jul-08, 11:25 PM

Very nice PR Mm!

Hope the arm feels better quickly.

ps - 42 miles on bike = sore butt!

**minime** · 03-Jul-08, 01:39 PM

thanks jdr! my butt wasn't too sore, but my upper back/shoulders/neck area was SUPER SORE!

Arm feels better now (though sore for the workout yesterday lol)

Wednesday July 3rd
Warmup CFWU, 10 strict pullups (broken badly), clean/jerk/front squat with 45#

WOD
Five rounds for time of:
65 pound Deadlift, 15 reps
65 pound Hang power clean, 12 reps
65 pound Front Squat, 9 reps
65 pound Push Jerk, 6 reps

23 minutes

Running 2 miles in 14:55

Obviously could have handled more on deadlift/front squat but for cleans/jerks this felt pretty heavy! My biceps are sore today along with my wrists. Happy with run, felt good and could have kept going for a pretty decent 5k time but my foot was beginning to hurt so I decided to not push it.

I'm starving today!

**minime** · 03-Jul-08, 10:16 PM

Thursday July 3rd
Warmup CFWU, jump rope

"Pullup Madness"
With continuously running clock, do one pullup the first minute, two the second continue as long as you are able

12 rounds

Double Unders Practice consecutive DUs (no singles in between) and got a huge PR with 30 reps! Previous best was 10 or something. First I got 15, then 22 then 30... it was awesome!

Ab Plank 3:03 (PR)

Deadlifts
Singles 135-165-175-185F-175-175
175x4 (fail on 5th)

overall pretty good workout, and it all took only one hour! I was about to leave but it had been a good PR day, so I decided to give deadlifts a go. Couldn't get 185 up, but then 175 began to feel easy so decided to go for 5 reps (previous best 170x5) Still technically a PR though I guess!

I thought that 12 rounds was a PR for pullup madness but turns out it ties my PR. My hands were so sore, I couldn't face round 13.

JDR3 · 04-Jul-08, 12:31 AM

Great job Mm!

12 rds is very pressive - and 30 double unders is awesome!

Your a fricken Beast

seraph · 06-Jul-08, 11:05 AM

hey minime, looking great as usual! ?tion on the bike ride:

mtn bike? or a road bike? 42 miles ona mtn bike sounds rough!!

**minime** · 07-Jul-08, 03:00 PM

thank you jdr! I sure surprised myself with those double unders... i hope it wasn't a fluke!

seraph, it was on a road bike! I am taking part in a charity bike ride in September, boston to provincetown (125 miles in one day) so I am 'in training' for it! Endurance biking is tough for me, my legs are not conditioned for it.

Rested Friday, Saturday and Sunday this weekend : went to New York City to spend time with my parents and little sister who are in the states for a few weeks. Only exercise was walking, and eating was horrific! Carb central.

New york city is not a city I particularly like: I find it quite stressful as the crowds are so overwhelming. We were faced with 'people traffic' right off the bus: thousands of people walking really, really slow. It was so hard to pick through them! Kind of like at the start of a big race I suppose.

Our bus back was delayed, then we hit some pretty heavy traffic and didn't end up getting home until 1.30am. Needless to say, I am tired today! However I will be hitting the gym later as I feel like a lazy lump

sweetdream · 07-Jul-08, 11:41 PM

hey minime! hope you had fun ithis weekend...and we can jump out of the carb central boat tonight and get back on the right train starting as soon as we need to think about a meal!!!

damn carbs

**minime** · 08-Jul-08, 11:34 AM

hey talia, i did have fun this weekend! I enjoy taking a few days now and then to just toss my diet out the window. I ate badly, sporadic and not always good food choices... I even shared a blueberry scone from starbucks with my mom (500 calories of mostly carbs per scone!)

It is somewhat liberating to just eat whatever, whenever without worrying about grams of protein and the like. But I like to get back on track again on monday

Monday July 7th
Warmup CFWU, double under practice (made it to 30 unbroken... ties PR)

WOD
5 rounds for time
5 deadlift 165lbs
10 burpees

12:51

Running 0.5 mile incline run in 4:45
started at incline 15, went to 10 and then to 8! uphill is hard!

Prescribed weight for the WOD was 185lbs but I couldn't do that much. Even 165 killed me and it was mostly singles. My back is sore today.

**minime** · 09-Jul-08, 03:40 PM

Tuesday July 8th
Warmup
Shoulder dislocates, light stretching
2x10
Box Jump
Double Under
Overhead Squat 33lb
Thruster 33lb
Squat Thrust

"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats

27:10

31 second PR! I had to do the squats at lightning speed to get a PR, i think it was about 2 minutes flat for 100 squats. Pullups and pushups sucked up a little over 10 minutes each. REally annoyed with the pullups, my hands were the weak factor, they were hurting a lot.

I need to start doing pushups in the bathroom at work during the day again, and doing pullups more often. I have been slacking in both respects lately and this was reflected in my performance.

09-Jul-08, 04:17 PM

Congrats on that PR. 100 squats in 2 minutes = DOMS right around the corner.

**minime** · 11-Jul-08, 01:48 PM

double post