Minime 2008 : Journey to Crossfit Excellence

[CliffA74]

Minime,
Your work ethic is inspiring!

Keep at it!

Have fun,
Cliff

[JDR3]

Beast!

[minime]

thanks Cliff and JDR! A bit off time off does the body good.

Wednesday July 30th
Warmup CFWUx2, push press 45x5

Push Press 5x5x65lbs

Strict Pullup +10lb dumbell, 10 singles

Back Squat
95x10
105x10

Called it a day. Maybe should have done one final set of 10 squats at 110 but low back was tight so just packed it in. Stretching & foam rolling for 10 minutes.

+ 7 miles total on bicycle (commute)

Today I plan to do a bike ride after work, 20 miles again, and then tomorrow REST. I don't think I will even take my bike to work, I think I will 'treat myself' to a train ride instead.

[minime]

Friday August 1st Rest day

Saturday August 2nd
Warmup 2 mile run/1 mile walk to gym
CFWUx2
double under practice

WOD
1000m row
21 thrusters, 55lbs
15 pullups

750m row
18 thrusters, 55lbs
12 pullups

500m row
15 thrusters, 55lbs
9 pullups

Rest 2 mins between rounds, and time each seperately.

9:30, 7:40 and 5 minutes.

Times are approximate.... I couldn't find the stopwatch so had to use the clock.

1.5m run/1.5m walk home.

Sunday August 3rd 60 miles on bike

The ride was tough, but not TOO bad considering it was my longest yet. I was well fuelled however, much more so than the last time when I left having eaten about 250 calories.

I ate about 500 calories for breakfast (carb-heavy) and then during the ride I ate 2 clif-bars, and one banana.

Yesterday evening I ate like I had a tapeworm.

[minime]

Monday 4th August
Warmup CFWU
Strict pullups 3,2,2,1,1

Deadlifts sets of 5
95-135-155-165-165

AMRAP in 20 minutes
10 pullups at one end room
Farmers walk to other end
15 pushups
Farmers walk back to bar

7 rounds + pullups + both walks + 6 pushups

I used one 24kg kettlebell and one 16kg (alternating arms)

We had quite a crowd (6 people) partaking in workout so needed something not too equipment intensive. Our crossfit room is too small!

The strict pullups are part of a new program I am adopting: it is a 30-step program where each step goes for 2 weeks. So a long slow road to more strict pullups, but I plan to give it a good shot anyway!

So if I understand this correctly, it means that it will take you 60 weeks to complete all 30 steps?

[minime]

yeah, it is a very gradual build up. I found it in somebody else's training log... I believe you are supposed to choose a step where you are comfortable with the numbers, and do it every day, except one day per week you do only 1/3rd of the total reps.

I started yesterday on step 3.

Step 1:1,1,1,1,1 Step 16:9,7,6,5,5
Step 2:2,2,1,1,1 Step 17:10,7,6,6,5
Step 3:3,2,2,1,1 Step 18:10,8,6,6,6
Step 4:3,2,2,2,1 Step 19:10,8,7,6,6
Step 5:4,2,2,2,2 Step 20:11,8,7,7,6
Step 6:4,3,2,2,2 Step 21:12,9,7,7,7
Step 7:4,4,2,2,2 Step 22:13,9,8,7,7
Step 8:5,4,3,2,2 Step 23:14,9,8,8,7
Step 9:5,4,3,3,3 Step 24:14,10,8,8,8
Step 10:6,4,4,3,3 Step 25:15,10,9,8,8
Step 11:6,5,4,4,3 Step 26:16,10,9,9,8
Step 12:7,5,4,4,4 Step 27:16,11,9,9,9
Step 13:7,6,5,4,4 Step 28:17,11,10,9,9
Step 14:8,6,5,5,4 Step 29:18,11,10,10,9
Step 15:8,7,5,5,5 Step 30:18,12,10,10,10

aaah it is going to take forever to get to the good numbers.

[minime]

Tuesday August 6th Rest day from gym. I rode to and from work (total of 6 miles on road bike) Plus last night I went mountain biking with hubby, total of about 6-8 miles on the road round trip, and about 45 minutes on the trails. Part of it was a long slow climb that had my legs screaming.

Today I feel totally wiped out, and am going to take a full rest day. I just feel so drained and tired despite 8 or more hours of sleep. My legs feel like lead. I suspect I overdid it last week with training.

Hopefully i will feel good to hit the gym tomorrow night for a WOD.

I am up 2lbs on the scale, no doubt due to my appetite being noticabley increased.

[minime]

Wednesday 8th August Complete rest day

Thursday 9th August
Warmup CFWU

Olympic lifting practice about 15 minutes with 53#, power clean, squat clean, jerk, power snatch, couple of squat snatch failures (grrr)

"Karen"
150 wall ball shots for time (14# ball)

9:15

Bench Press
65x5
75x5
80x5
85x5
90x2
100x1
100x1
105xF

WOOHOO PR on bench press, finally am up to 100lbs for a single. Pity I am no longer 103lbs as I would be ridiculously close to bodyweight. Nice to know I have not lost my bench strength.. I worry because I do it so rarely now.

I don't think I've ever done Karen with a 14# ball so I guess it would be a PR by default. I felt I could have pushed a bit harder, next time I will aim to get under nine minutes for sure.

Also biked to work, to gym, and home, so total of about 7 miles.

Great workout day

[minime]

oh and I also have been keeping up with my pullups, 3-2-2-1-1 for a total of 9 strict reps per day. I don't know if I should change the program to spending only 1 week at each stage...

Hi minime,

Congrats on your bench press PR.

I would spend the entire 2 weeks as prescribed. The only thing I might do different would be to make the last workout at the end of 2 weeks much simpler (like a step down or two from where you are at), to be fresh for the next week when you start another step.

Have a great weekend!

[CF-OC_gal]

Hi MM,

Wow you are growing like a weed! How come you switched to Fitday from Daily plate? I can't tell how much you weigh from the chart there but you still must be a tiny firebomb since you are under 110 lbs.

Keep at it girl.

[minime]

Thanks pierini! I think I will stick with it for the full two weeks, I haven't been diligent with getting the pullups in, and missed two days this weekend. So today I will continue with the same 3,2,2,1,1

Hey Linda, great to 'see' you! I feel like I am growing stronger, slowly but surely! my weight was 108lbs last time I checked. I switched because I just found the daily plate was more work than fitday for logging. Fitday is more simple I think. I haven't been logging in a while now, I fell off the wagon again.

Friday 8th August
Warmup CFWU, strict pullups (9 total)

"Annie"
50-40-30-20-10
Double Unders
Situps

9:01

"Christine"
3 rounds for time
500m row
105lb deadlift x12
box jump x21

13:53

Was having a low-energy day, so we decided to just do something easy (annie) which I did not PR in, though i thought I would. BUT my rope broke during the set of 40 and I lost some time getting another. Then, a guy came who wants to try crossfit, so we decided to do ANOTHER workout to introduce him to it, and we chose Christine. needles to say I felt slow and weak!

Saturday 9th August 66 mile bike ride (longest yet)
We did a 40-mile loop which was very hilly, it was so hard! Then when that torture was over we added on the bike path (nice and easy) which brought us to 66.
My max speed was 31.6/mph
My average speed was 12.5/mph

Sunday 10th August Complete rest day, and lots of naughty food. At brunch I consumed two dinner-plate-sized pancakes with maple syrup, fresh fruit, and a side of 2 poached eggs. It was delicious! I did feel quite sleepy for hours afterward due to the amount of sugar/carbs I suppose.

We went to see a movie last night called "Pineapple Express" which I found to be hilarious. The peanut m&ms were delicious.

[JDR3]

Nice job on the workouts!

You're going to have an iron butt!!

[minime]

thanks JDR! yup, I'm getting some junk in the trunk for sure!

Monday August 12th
Warmup CFWU, strict pullups (9 total)

WOD
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
55 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
55 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
55 pound Thrusters, 10 reps
20 Pull-ups

30:52

I was supposed to use 65lbs as a lady, but I wimped out. I knew this WOD would be long and hard, but had no idea the ghd situps/extensions would be so nauseating. 50 back extensions should only take me one minute or two, but instead took at least twice that due to constantly feeling I would vomit! lol

Afterwards had a newbie to workout, showed her the press, push press, thruster with a stick, and then made up a quick workout: 21-15-9 reps of thruster (9lbs), squat thrust, and box jump (10")

She found it very difficult and is clearly very out of shape. It will be exciting to see her progress if she sticks with it. She appears to be enthusiastic which is a good sign.

I did the Workout with her and just used a 33lb bar and jumped on the 20" box. I thought she might feel weird if I just stood there staring at her, so I did it too despite being tired (hence the 33lb bar and doing cheater burpees along with Linh)