Minime 2008 : Journey to Crossfit Excellence

[minime]

oh and thanks mike! Well back when I was new to crossfit I would have been delighted with a 30 minute micheal!

But for a while micheal used to be my strongest WOD, I believe one time I got it under 20 minutes. So it makes me glum that I did so badly, however I know it is because lately I have been not focused on running, and also I have not been doing back extensions and have gotten quite bad at them.

[sweetdream]

hey minime! thanks for stopping by my journal!

you know, lately I have been feeling like I need to do different things each and everytime I am at the gym. I use my hour I get from my break to workout and so I cram everything into that. It's not that I want to stop crossfit altogether it's just that the equipment we have at that gym is not crossfit friendly at all and feel like if I can't replicate it, then what's the point

So what do u suggest? maybe do the crossfit workouts that I can do..like for example on "Michael" I would have to jump from the treadmill over to the resistance area so that kills my time. Am I being to particular?

would I really be better off sticking to one set workout plan for a few months and then changing it? to be honest, I get bored and that's what I used to do in the beginning. I did show results with it but I just need like new exercises to do because everytime I do my arms or my legs I am doing the same freakin exercises and I'm like, wow am I even making any progress?

I am pretty sure once I get settled in my new position I will be working a 11-8 so I wil go to my normal gym before work and have plenty of time to do whatever...but for now maybe I should just really try going back to crossfit and doing whatI can?

I really miss my straight bb back squats

[JDR3]

Mm, try putting a towel across the pullup bar next time you do pullups.
I think you will be surprised by the grip you get with no slipping. It works
for me.

[minime]

Talia, thanks for stopping by. I suggest you go and find yourself a good strength program, stick to it for 2 months. Doing random stuff at the gym isn't really the best idea as it is so hard to track progress.

There are like a bazillion routines out there you could use, you don't have to do crossfit. Just do something that mainly focuses on the major lifts, do it consistently and see where you get in terms of strength.

JDR - good suggestion! I have never tried doing pullups with a towel! very interesting. I may try it out, grip is often the limiting factor for me (or just general hand pain - callouses)

Tuesday September 16th
Warmup CFWUx1, strict pullups 4,2,2,2,2

Deadlift 3 sets of 5 reps @ 145lbs
Bench 3 sets of 5 reps @ 75lbs

WOD
AMRAP in 3 mins
75lb power clean x3
pushup x6
squat x9

rest one minute, repeat for 5 rounds

round 1 - 3 rounds + 3PC +3PU, and from there 3 rounds even throughout.

I felt quite weak today, my quads are in agony from fran, and general low on energy. i think on a better day I would push harder to get 4 rounds in each 3 minute segment for this workout. Or perhaps use 85lbs. Probably I would go for the higher reps though, power clean is hard for me.

today begins my 3 days of rest from gym/bike. I walked to work this morning however and it was very pleasant. I will probably continue to do this for the rest of the week.

Also today I ate a big slice of chocolate cake, it was a birthday in the office. I usually don't indulge in these things, but the cake looked super good... and it was. Chocolate cake with mousse inside, covered in ganache and chocolate shavings. Yum Yum. Usually the office cake is gross 'factory' type stuff but this was a good one from a local bakery. Now that is the kind of cake I don't mind partaking in!

Hi minime, put your gym clothes up high where you can't get to them so you won't be tempted to do any training at all. Get to bed early like a little girl in elementary school and eat big like a man.

You might start getting a little jittery from the idleness of it all but it will make for a great Saturday performance. I'll be cheering for you!

[sweetdream]

Originally Posted by minime

Chocolate cake with mousse inside, covered in ganache and chocolate shavings. Yum Yum.

OMG! I want some!!!

[JDR3]

What the Hell Mm, where are you?

[minime]

lol sorry JDR!!

I got a bit busy at work when I came back and didn't have time to come in with a nice update about my weekend ride!

Well, WEdnesday thursday and Friday were rest days, though I did a good deal of walking.

Saturday, woke up at 5am... cycle into town, register, eat muffin/fruit/yogurt.

At 6.30AM we started out, getting out of the city was tough, slow going with the crowd of cyclists, having to go single file and traffic lights etc. However eventually we made it past the worst, and got to a good place.

The first rest stop was at 14 miles, by this stage I felt totally fine and we didn't bother stopping (i ate a bar on my bike). The next rest stop at about 30 miles we stopped, and at every rest stop thereafter. A total of 8 stops throughout.

The rest stops were the best part! very fun, great atmosphere, people cheering etc. and lots of lovely food.

The actual cycling part was not too bad for the first 50 or so, then my knees began to bother me but I pushed on, they didn't really get any worse throughout for which I was grateful.

About mile 50, we reached a hilly section, the first one. It was tough but again not TOO bad, I was still relatively fresh. The later hilly sections were tougher, the second half of the ride in general was more challenging. The worst part of the whole thing in terms of hills was the last section of 15miles.

I ate a lot throughout the day, mostly fruit & larabars, some chicken earlier in the day, some candy and brownies later in the day. I don't think I was lacking food, the only problem could have been slight dehydration. It was not very warm (in fact it was quite cold early in the day) and therefore I didn't feel thirsty like I am accustomed to.

I completed the ride at about 5.15Pm meaning it took me almost 11 hours. I was not the last to finish, which was my biggest fear, in fact there were many behind me.

It was very challenging, mentally especially. THere were some very long stretches of road when I was alone for miles and miles and it was quite tough to get through it.

Overall however, I think it was a great experience and would certainly do it again. The crowds cheering for us afterward was quite an amazing feeling, and the event raised $400,000 of which 100% goes directly to the AIDS benefit charities.

Go ME!

I ate a LOT on sunday, and yesterday was still very hungry.

Today I plan to return to gym.. though I still feel tired.

[JDR3]

Very nice post Mm!

Congrats on the bike ride and great job!!

Great job minime, you biked alot of miles.

Now give that bicycle seat a rest - let is get some fresh air!

[minime]

thanks jdr, pierini!

I haven't cycled to work yet this week, I seem to have a mental block about it or something... I just can't seem to make myself do it! weird. i have been taking the train as I haven't been getting up early enough to walk.

Return to gym last night, workout was mediocre but to be expected. I still felt tired.

Tuesday September 23rd
Warmup CFWUx1, shoulder dislocates, foam rolling, pullup 4,2,2,2,2

Deadlift 135x10
145x5
150x5
155x5

Bench Press 65x10
75x5
80x5
85x5

Running 1 mile in 7:20
Rowing 500m in 2:28

Strength wasn't too bad, I feel I could maybe have squeezed out an extra rep or two at 85 for bench which usually I struggle to get 5. Cardio sucked though, I was a slowpoke

My sister has just given birth to an 8lb 12oz baby boy: it makes me sad that I cannot be there, but such is life. I am happy mother and baby are healthy

Auntie has a new nephew!

[minime]

yup I am now an auntie three times over! My mammy says they will be looking to me next to produce a grandchild... but they will be waiting a while for that! Good thing I have older siblings to take the burden off for a while hehe

Wednesday 25th September
Warmup CFWUx1, shoulder dislocates, pullups 4,2,2,2,2

"Nicole"
AMRAP 20 minutes
400m run
max rep pullups

7 rounds and a total of 86 pullups

Push press 5x5x65lbs

I also ate a lot yesterday, over 2,000 calories and 120g of fat!! I decided to plug it into fitday for fun and was quite surprised as I didn't feel like I ate that much.

I think I will be able to improve my running somewhat now that the biking is over. I hope to get a bit more speedy over the next few weeks/months. I would love to be able to run a mile in 6 minutes again, but would probably settle for 6:30. I think right now I could probably knock out a sub seven if I really gave it my all. That is not good enough for me.

[CliffA74]

Mm, great job on the bike ride! Atta' Girl!

Keep up the great work!

Minime, it was the fat . . . the reason it seemed like you didn't eat much.

I've resumed my food journal and one day I noticed in the evening that I had only eaten 648 calories yet felt very full and not hungry. I also noticed that my fat was about 50% of calories eaten.

I ate like this for a couple of days then my body told me that I needed more carbs. That was a nice change of pace.

I've get triple digits on my fat grams a couple days a week on a consistent basis.