Minime 2008 : Journey to Crossfit Excellence - Page 30

sweetdream · 07-Sep-08, 06:03 PM

what is "20 minute or less crossfit met-con"

**minime** · 08-Sep-08, 04:59 PM

hmm earlier tried to post and it was failing... anyway here I go again!

Thanks Pierini, that is my problem: I don't drop below the bar, but rather a sort of jump in the air, while doing a push-press sort of thing. Not working, need more practice! I have been 'visualising' it, which I think really helps! At least it helped me when I was learning to kip, and I believe with my cleans too.

Talia, met-con is metabolic conditioning. Or rather, just a regular crossfit workout 'for time'. Most of them are under 20 minutes anyway, so perfect to ge intensity in there when you don't have all day.

Thursday September 4th 25 miles on bike (~2hrs)

Friday Sepetember 5th
Deadlifts 5 sets of 3, all done at 165

WOD
4 rounds for time
50 squats
40 situps
30 pushups
20 kettlebell swings (12kg)
10 burpees

26:04

ooh that was a killer! One of the guys at the gym made it up and it was much harder than it looked. Deadlifts really hard today for some reason, so didn't push it with weight

Saturday September 6th Rest day

Sunday September 7th 91 miles on bicycle

Ride went well yesterday, i must say it was not as horrific as I expected. We did take some nice easy routes, nothing super hilly which definitely made it easier. My legs were super tired/crampy at the end, but I still made it. My average speed was higher than it has been yet (13.2). I am beginning to think there is a possibility of me actually completing the ride on the day!

afterwards we went out, and I attacked the hot wings and baby back ribs like I hadn't eaten in days. Yum Yum.

my legs are sore today, the quad right above the knee.... ouchie!

Bob44 · 08-Sep-08, 07:53 PM

Hi Minime,

Great ride on Sunday. I bet you were thrilled with your speed for 91 miles. It sounds like your training is going great. Keep up the great effort.

**minime** · 11-Sep-08, 11:42 AM

thanks bob! I was thrilled with my speed, at the end I had a burst of energy and maintained a very fast 15mph pace on the slightly uphill part of the bike path.... then 18-19mph on the downhill.

It was weird, because half an hour earlier my legs were cramping badly, but then I got a burst of energy for the last 45 minutes of the ride! It was awesome! My legs felt strong so I got to push myself cardiovascularly which rarely happens on the bike.

Monday September 8th
"Fight Gone Bad"
Wall ball 14lbs
Sumo Deadlift High Pull 53lbs
Box Jump 20"
Push Press 53lbs
Row

1 min at each station, no rest between exercises, 3 rounds 1 min rest between rounds

total score 269 (PR)

huge surprise to get a PR, my legs were so tired going in I didn't even want to do it! My wall balls were my saving grace, with 34 reps in one round. Everything else was worse than usual but hey a nine rep Pr overall, I am happy!!

Running on treadmill, 3km (1.86miles) in 14:06

disappointed with run time, but was feeling puky from FGB

Tuesday September 9th Rest day, just 6 mile on bike for commute

Wednesday September 10th
Team workout! We had a grand total of 8 crossfitters working out tonight so had to get creative due to space/equipment limitations. Tom came up with this one and it worked great!

GIRLS V GUYS

5 rounds

10 pullups
10 squat cleans (95/65)
10 burpees
10 kb swings (1.5/1 pd)

Person 1 starts pullups, when they finish 10 person 2 starts pullups. Each person must do all reps in the round BUT a team member can go back and do some of their reps for them (but still have to do their own..) So basically each round, the team of 4 had to finish 40 pullups, cleans, burpees, and swings, mostly we did our own, i helped with a few cleans and did some burpees for somebody.

GIRLS kicked BOYS butts!! We finished about 3-4 minutes before the boys, though I don't know either of the teams times.

Yeah! It was great fun to have such a big group and the team workout was an awesome idea. Only in crossfit could a bunch of skinny girls leave a bunch of well muscled guys in the dust

Other I have been doing my strict pullups in warmup, and have moved onto the next stage (4,2,2,2) It is going well, though I only do them about 3x per week, not the recommened 6-7x

11-Sep-08, 11:46 AM

Congrats on that PR. The girls vs. guys workout sounds like fun and has a good rest-of-recovery time built in to it based on how it is done.

Eric_B · 11-Sep-08, 02:07 PM

That 50,40,30..WOD looks brutal. I may have to put one of my clients through that haha. Awesome workouts lately, keep it up!

JDR3 · 11-Sep-08, 11:46 PM

Great job on the FGB pr MM!!!!!

Just thinking how brutal it would be for me if I
did FGB at half my body weight for the SDLHP and Push-presses! Ouch!

**minime** · 12-Sep-08, 02:38 PM

Thanks JDR! That is what the guy I was doing it with said, that his 75lbs was not near half bodyweight... so i have a disadvantage being tiny! However, I have the advantage for box jumps and wall balls for being small, so it all balances out.

He got 20+ calories each minute on the rower, I get 10 calories, but in the end he only beat me by about 20 points so not too bad.

Last night instead of doing a 'hero' (i was going to do Daniel) i did the workout I missed the day before, which was Lynne+, quite hellish really i thought it would never end.

Thursday September 11th
Warmup shoulder dislocates, stretches, pullup 4,2,2,2,2

Lynne+
5 rounds for max reps
85# bench press
pullups
105# squat

bench press 3-4-2-3-4
pullup 17-18-20-10-12
squat 22-10-11-10-13

bench press sucked, was supposed to be BW but of course I cannot do close to that. I felt very weak on the bench tonight. But I felt very good on squats, that first set was AWESOME! Since I have been doing the below parallel squats, i figured I would be lucky to get 10 reps but I kept going and going!

Double unders (consecutive) 5 rounds max reps
17-28-33-18-25

I have decided a short term goal for me, is 50 consecutive DBL unders in a single set. It should be achievable in the near future I think. It will just take a good day. I don't like to practice DBL unders too much these days, too many of them give me shin splints I think.

12-Sep-08, 06:11 PM

Great job on those deep squats minime but I gotta tell you that I think your little booty is going to be sore.

JDR3 · 13-Sep-08, 04:26 PM

Biking + Squats = Buns of Steel

Nice job!

JMike · 14-Sep-08, 04:10 PM

Hey mm, yeah I'm slowly getting to the point where I don't feel like justifying my present with my past. If I hear myself say "Yeah but I *used* to be able to do X" one more time I might lose it. Today's workout was great, but after I felt rough. Severe tunnel vision, massive headache and nausea. Bad news bears. I worked hard though, and got some decent results.

You're kicking ass though. I'm totally playing catchup. I don't know how you manage to do stuff on top of the WOD. I'm a sweaty floppy pukey mess. How long does your warmup section take usually?

**minime** · 15-Sep-08, 03:03 PM

Pierini, my booty was quite sore indeed from those squats!

thanks JDR, i don't know about 'buns of steel' but I do feel that my legs are getting stronger both on the bike and in the weight room.... I am glad that my endurance training hasn't hampered my strength in any way.

Mike, my warmup time varies a lot, usually about 15 - 20 minutes, but sometimes less or more. it depends on the day. Like on Friday I spent about 45 minutes before workout warming up, lots of stretching and foam rolling etc. Sometimes I do feel a bit beat from the exercise but generally I think I am doing ok, I am eating well and sleeping 8hrs (more sometimes) most nights.

Friday 12th September
Warmup shoulder dislocates, stretching, foam rolling, strict pullups 4,2,2,2,2

Jerk Practice Singles or doubles, from the rack
65x10
75x5
85x2 (excessive pressout)

Micheal
3 rounds
run 800m
50 back extensions
50 situps

27:04

absolutely appalling time! my runs were slightly slower than I would like, but the time was lost on back extension more than anything. I just couldn't get it together on these, my back was very tight and I was stuck doing sets of 5-10. Very poor!

On a good note, my jerk technique is improving somewhat, though the 85lb attempts were poor I was happy with several of my 75lb attempts. I still need a lot more practice, but at least I sort of 'get' it now. Sort of....

Saturday 13th September 57 miles on bike

Sunday 14th September Rest day. I saw two very enjoyable movies, Burn After Reading and Tropic Thunder. Both were quite amusing!

Less than a week now until the ride, I plan to work out tonight and tomorrow night and then take three days rest from gym and from biking. I hope this is a good plan... but I have no experience in preparing myself for an endurance event!

I feel generally ok about the ride coming up, I think I can get through it (i hope) as long as I am mindful of my nutrition on the day, and get some good rest coming up to it. My knee has been somewhat bothersome since last weekends 91 miler, and it did start to irritate me coming to the end of saturdays shorter ride.

I wonder though, what I should do in terms of workouts. I don't want to aggravate my knee (it feels ok now) so I will be avoiding squat cleans which hurt my knees sometimes. I think power cleans will be fine, along with any uppper body stuff... but I wonder about squats. Today's workout is Fran and I am not sure yet whether I should do the thrusters or not....

JMike · 15-Sep-08, 06:47 PM

My warm ups are around the 30min mark which is too much. I'm doing 20-30 strict pullups in my warmup. I'd kip but the only straight bar is on a smith marchine and I worry that if I kipped it'd un-hook.

JMike · 16-Sep-08, 12:54 PM

You whooped me with your "appalling time" on Michael. I managed it in 33.35. Damn slow core

**minime** · 16-Sep-08, 04:01 PM

Mike I wouldn't say it's too long at all, there is one guy (i can't remember his name) who is one of the top crossfitters, and he does almost an hour of a warmup if I recall correctly! With the WOd being usually only 20 minutes or so, spending 30 minutes warming up/working on skills is perfectly fine.

I had a great workout yesterday, though I had decided I would not do fran (as it terrifies me) in the end I did it and it was awesome!!

Monday September 15th
"Fran"
21-15-9
65lbs thruster
pullups

8:13

woohoo!! this is a 4+ minute PR for me which was way better than I could have expected. Thrusters were 13/5/3... 5/5/5 ... 5/4
pullups unbroken round one, round two 9/6, round three 6/3
the broken pullups were really due to slippery hands rather than strength.

I am delighted! however, i am worried now about the next time it comes up as I have a much more scary time to beat! If I had known my time halfway through I probably would have slowed down and took it easy, but I guess it is better I didn't...

I am working out tonight again, and then taking 3 days off. I wonder how one is supposed to eat coming up to an event like the bike ride, I mean since I will be resting should I eat less (i imagine I will not be as hungry) or should I try to force myself to eat more?