Minime 2008 : Journey to Crossfit Excellence

[minime]

Tuesday August 12th
Warmup CFWU, strict pullups (9), handstand practice

"Nancy"
5 rounds for time
400m run
45lb overhead squat, 15 reps

19:44

I should have used a heavier weight, I got three out of the five sets unbroken. Next time I will use 55lbs. I think this is a PR however, as last time I believe I only used a 33lb bar for the squats.

[seraph]

nice job on nanc minime!

[minime]

thanks seraph!

ok, so something very exciting happened at the gym last night... I finally got that 200lb deadlift!!! woohoo!! I have been waiting a long time to have this, I believe the last crossfit total I didn't even get 190. It was a good workout.

Wednesday August 13th
Warmup CFWU, strict pullups (9), handstands, 3 consecutive strict ring dips!

Back Squat
95x5
135x3
155x1
165x1
175x1

Press
45x5
55x3
65x1
70xF
70xF

Deadlift
135x3
155x2
185x1
195x1
200x1

"Half a cindy"
5 pullups
10 pushups
15 squats

8 rounds in 10:04

ok so my press SUCKED, and my back squat depth was questionable at 175 but I am still mega-happy with my performance! I seriously thing long-distance biking is making my legs stronger.

Video of deadlift to come....

[minime]

oh, I believe 175 is a squat PR for me also.

here is my deadlift video!

(if you have sound, please turn it off... I'm not sure how to and I hate how my voice sounds lol)

http://www.youtube.com/watch?v=tBF80EhbmUg

I believe I hyper-extend at the top of my deadlift, I need to work on this i think.

That is absolutely awesome minime, congrats big time on your big time deadlift PR.

And, to me, it looked like you had room for more in your strength tank.

You are wearing shoes for this one. I recall your last vid you were in your socks. Which do you prefer?

Also, looks like you are sporting a new 'do. I liked the long hair better but you look good in the shorter locks, a bit more mature looking.

I also see new and bigger muscles bulging on your body. Your training is effective. Keep your pedal to the metal!

[minime]

thank you pierini, it was a great feeling to reach this goal: i have been trying to get to 200# for a long time now.

The shoes I wear these days are very thin soled, it is almost like being barefoot so I usually just leave them on. When comparing barefoot to the shoes I used to wear (regular running shoes with thick sole) i would say barefoot for sure as it brings you more than 1" closer the the floor!

It is surprising, I felt the 200 did not seem so hard as I expected, but I tried 205 for fun a few minutes later, and it wouldn't budge. I think this was mental however.

Thank you for noticing my 'bulging muscles'

[JDR3]

Great lift Mm! You're a frickin MONSTER!

Nothing like a little Beastie-Boys to get you pumped up for the lift. lol

[CliffA74]

Atta'girl Minime!
Great job on the PR. I agree with Pierini, you made it look easy.

Keep on Keeping on!

-Cliff

[minime]

thanks guys!

Well last night we decided against the posted WOD (or rather I did since I couldn't face doing the GHD situps having done them this week already and still feeling it!), as we had our new girl Linh to work out with us we decided to go with the filthy fifties, always a pleasure ...

Thursday August 14th
"Filthy Fifties"
50 box jump
50 jumping pullup
50 kettlebell swings (1 pood)
50 walking lunge steps
50 knees to elbows
50 push press, 45lb bar
50 back extensions
50 wall balls, 14lb ball
50 burpees
50 double unders

35:12

We had Linh do 20 reps and with lighter weights for everything, and she did great! I love when new people come to workout with us. There was a guy last night who decided to try it also, but only for the first 10 minutes as he was on his way out. He proceeded to do 50 box jumps in about 3 minutes.. onto the 30" box!! I said, wow you will certainly enjoy crossfit. I think he will come back for more.

Today I am taking a much needed rest day. My shoulder began to hurt toward the end of the burpees, so I stretched a ton and when I got home demanded a massage from hubby. Now the shoulder feels good, but my body in general just feels very tired.

4 days in a row is tough.

Edit: my time was actually 35:12, and I just realised that is a PR! by 2 seconds lol

wow, good training week for me!

[minime]

Friday August 15th Rest day

Saturday August 16th Rest day

Sunday August 17th 80 miles on bike. hilly, hilly, horrible!! i felt like crap from the outset and almost quit, I was so low energy. In the end I stuck it out and was glad, around the halfway mark I began to only feel as bad as I usually do on the bike lol.

It took us 8 hours, because we stopped to rest quite a few times. The hills were killer, some I was going 5-6mph for prolonged periods, zig zagging to take the pressure off. Sheesh, my legs are toast. I felt half dead dropping into bed last night, I was too tired to go to the store, my dinner was 4 slices of toast with peanut butter, fruit & yogurt.

[Bob44]

Wow minime! Now that is a bike ride. All I have to say is that it is better your but and legs than mine. Kind of makes you see what kind of animals the tour de France guys are. Keep up the good work, but make sure you recove and eat lots.

[minime]

hey bob, thanks for stopping by! Yes, I know it boggles my mind that those TDF guys can put in those distances, and in less than half the time it takes me. I am super slow and sometimes it really annoys me, BUT i guess just being able to actually get through those distances is an achievement!

Monday August 18th
Warmup CFWU, jump rope, strict pullups (10.. moved up a stage), handstands

Jerk Practice with 45lb bar, about 20 reps (half split/half push)

Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pullups 14-12-4-6-5-3-4-4-4 =56
Pushups 10-7-7-5-5-5-5-5 =49
Situps 12-12-12-12-11-11-10-10 =90
Squats 22-21-21-20-21-21-20-22 =168

Total 363 (PR)

Yeah! My squats were so awesome!!

The weather is so nice I also rode my bike, so a total of about 7 miles on the bike yesterday. And today I have it again. I am riding very slowly however, as my legs are still tired!!

Those are some awesome squat rounds. Congrats on that PR.

[minime]

thanks pierini!

Tuesday August 19th
Warmup CFWU, handstand practice

Deadlifts
95x5
135x3
165x1
175x1
185x1
195x1
205-Fail
205x1 (PR!)
210-Fail

"Jackie"
1,000m row
50 Thrusters, 45lb bar
30 pullups

11:34 (PR!)

woohoo! Another deadlift PR and almost 2 minutes off my best Jackie time, it was a good day. The first fail on 205 was due to my grip, the bar was slipping out of my hand and I dropped it. But then I knew I could get the next one, it was super hard though! 210 would not budge.

After the gym we went to Finale, a 'dessert restaurant' where I had molten chocolate cake. It was soooo good. Expensive, but so beautiful and so delicious. It comes with a small scoop of coffee gelato, wafer, chocolate sauce and candied almonds.

YUMMY!

You are on a roll minime with another PR!!

Something Tommy Kono recently taught me seems to be helping me when working with heavier loads. Don't look at the plates, only the bar as you prepare for the lift. I think it is helping me.