Minime 2008 : Journey to Crossfit Excellence

[minime]

thanks pierini! Yes, I know that especially with the deadlift failure is often mental. When I have a lift that feels super heavy (like the 205) I add weight but I have already failed before I even touch the bar.

[seraph]

not gonna happen when you think that way minme!! i wouldn't let the weight get to you, try not to think about it. just throw it on there and get to work

[JDR3]

205, Oh My!!!!!!

[minime]

was away for sis-in-laws wedding the last few days. No workouts and pretty bad dietary practices in general.... but back to it again now. The rest did me good I am sure.

Tonight is Murph, I am shivering in my booties! (er... 3-inch heels)

[minime]

ooh Murph was fun! (i mean that in the most sarcastic sense possible)

Monday August 25th
Warmup situps, stretching, shoulder dislocates, strict pullups (10)

Tire Flipping Fun There were some tires in our crossfit room, so I decided to try flipping one... it wasn't very hard. About 8 tire flips (100-150lbs tire) plus some jumping in and out of tires. I tried to do a box jump to two stacked tires and failed.

Clean & Jerk practice, broken sets, 75s were singles
45x5
65x10
75x5

"Murph"
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

52:14 (PR)

I partitioned the reps, 10-20-30 and had to break all sets of pushups, and most sets of pullups. (no chalk) My runs were 7:12 and 8:10. The pushups were the worst and sucked up all of my time. This is a five minute PR so I am happy

I also rode my bike, so about 7 miles total.

A good return to fitness for me.

[JDR3]

Super job on Murph Mm!!!!!!

Outstanding minime!!

I see a pattern here but you might want to study your journal and confirm. It is many days of rest plus big eating equals great next performance. Makes sense to me.

[minime]

thanks guys!! yes, indeed rest does make for a good gym day. Though I'm not sure all the cake I ate was such a good idea... but perhaps the extra calories did me good!

Tuesday August 26th
Warmup stretching, dislocates, 10 strict pullups, front squat 45x5

Front Squat sets of 10
65-75-80-85-90

Bike ride 20 miles

ooh those front squats were so hard after murph! High rep front squats are awful... but they are good for forcing one to stay upright during the squat. Otherwise the pressure on the wrists is terrible.

The bike ride was tough, tired legs + it got dark early so we had to ride about 7 miles in the dark with no bike lights!! With riding to work etc. also, my total mileage yesterday was about 25.

My body hurts a lot again today, still pain in my underarms from the murph.

Didn't eat enough food yesterday, woke up feeling very crappy and weak. And hungry. Today I will make up. I just ran out to starbucks and grabbed a chocolate banana smoothie made with whole milk & protein powder. That gives me a quick 300-calorie afternoon boost! And I got it for $2 as I used my morning reciept (they have a promotion)

Tomorrow after work I leave for Ireland! I will be away until Tuesday, so another few days rest! My body is really lucking out lately with all this rest

My sister & brother are training for marathon, and are trying to rope me into a quick (14 mile) saturday morning run. Somehow I don't think my legs would stand for that, but I feel like a wuss for not being up to the challenge! How can I run 14 miles when I haven't run more than 5km in months.

[minime]

Has anybody noticed the site seems very slow lately? It drives me mad, its like everytime I get on here and click something, it takes a minute to load the page!! aaaah

[seraph]

wow "murph" looked like a beast!! nice work! i'm gonna have to give that one a shot!

[sweetdream]

Hello Minime! thanks for stopping by!!

I know now that I am not looking at the whole picture. I think I will forever be obssessed with a number, quite sad isn't it? I don't know how to explain it at all, recently I felt like I was eating more, which I have but I have also been trying to make up for the 6 months I ate nothing but lettuce and soy protein! then to see I had 24% body fat just made me feel like blah

I am just not understanding why the results came out like that and I know the person who did it knew what they were doing, she is our Personal Training manager at the club and is very knowledgeable so I couldn't possibly say she was doing things wrtong because in all honesty I felt like she did it the best out of the past 3 times I have done it (the other 3 were with guys and it was quick, this time I actually did my HR, exercise HR ect.)

Eating-- I LOVE eating 6 times a day but I do find it hard to eat things now because I just bought a car (SUPER PUMPED!!) and I just started this job and haven't been waitressing so I haven't been able to provide myself with good lunches. I pick ALL the time and I love food and love eating so that works for me I just am having a rough time balancing again (carbs/fat/protein) the luna bars were basically just that, a fast fix to my no food problem but now I have none again

chest press-OMG I was so excited I got that up there!

cardio/weights- I have been trying to do 20 min weights 45 min cardio. I really don't like working out at this womens gym but now that it's conveinient I have no other options, trying to do crossfit is so hard, I miss my squat rack so much all we have is a smith machine I work 9-7 or 9-8 shifts so I workout on my break and the last thing I want to do is stay later and workout b/c by the time I get home (half hour it takes) I want to eat, relax and then go to bed

ok wow this is mad long..better go now LMAO

Have a fun vacation minime and be safe.

[minime]

Talia it doesn't matter how 'good' the trainer is at taking the measurements, the fact of the matter is with caliper measurements there is too much room for human error. If you had it taken by different people each time, then you cannot use that as a measurement.

meat is not the problem in your diet, it is the processed foods like white bread, luna bars and whatnot that you eat regularly.

Maybe if you set up some solid meals for yourself you wouldn't feel the need to 'pick' all the time.

Thanks Pierini! I am looking forward to seeing my family, especially my sister who is 8 months pregnant!

Wednesday August 27th
Warmup 12 mile bike ride
Stretching, dislocates, no strict pullups today arms too sore

WOD
30 handstand pushups
40 pullups
50 kettlebell swings (1 pood)
60 situps
70 burpees

25:12

Strict Press 3 sets of 5, 55lbs

I did my HSPU to 2 abmats which was a bit 'cheaty' but I was in agony still from Murph! The bike ride was done against my will.... well I had to pick up a pair of shoes for my brother from the new balance factory store, so after work I ride all the way there (6 miles or so) and back again to gym! It sucked! since I also rode to and from on my bike, I logged about 18-19 miles.

[minime]

I am back

I had a wonderful time back home, I did not visit a gym while I was there but I did run about 3 miles one day at what felt like a reasonable pace (about 8:00 per mile) My brother and sister ran 16 miles one morning but I declined to participate, not only did I feel that I physically would not be able to complete it, but they run at a pace that is too slow to me. The pounding on my knees/shins for 16 miles at a 10 minute per mile pace would probably cause me quite a bit of discomfort.

Instead I enjoyed my time to be lazy for the most part.

Also I indulged in a lot of potatoes, bread, and cake... I did not drink alcohol each night, but I did drink a lot of champagne the day of the wedding, and one beer on another occasion. I did not count calories but I suspect that I was well over my usual amount, since on more than one occasion I polished off a generous portion of pie.

OK enough rambling... back to the gym last night, it went ok I suppose.

Wednesday September 3rd
Warmup CFWU, stretching, strict pullups (4,2,2,2,2)

Back Squats sets of 3
95-105-115-125-125

"Nasty Girls"
3 rounds for time
50 squats
7 muscle ups (seated)
65lb hang power clean, 10 reps

9:42

Squat Clean & Jerk practice 10-12 singles at 65lbs

My squat numbers are low, as it has come to my attention I may not have been getting below parallel on my squats. So I decided to get rid of any doubt of 'legal depth' by going deeper, in the process taking a hit in terms of numbers.

The seated muscle ups are an easier sub than jumping to rings above my head, but I feel they do help in terms of learning the transition. I am hoping that some of those Iron Woody bands find their way to the gym soon, as otherwise I will never get the muscle up. The cleans were much easier than I expected, next time I will use 75lbs and take a longer time.

I am terrible at jerks and really need to practice more. It was suggested I add some more weight to force the jerk upon me... but my shoulders were tired so I will save that for another day.

I made it half way up the rope (no feet) but then gave up, I didn't have it in me today.

I need more jerk practice too minime. Remember that a good jerk is not about pushing the barbell overhead, rather it is using the weight of the barbell to push yourself down. The upward flight is from the upward heave of the barbell from its rack position driven my your legs. Isolating the jerk by performing lots of singles from the rack is the way to train to make them better.