Minime 2008 : Journey to Crossfit Excellence - Page 32

**minime** · 29-Sep-08, 09:42 AM

Thanks JDR!

pierini, I sure have been eating a lot of fat grams lately, sometimes I eat 2oz (400 calories) worth of walnuts without even realising. It isn't filling in the moment because it is a tiny amount of food, but in the long run i think the high fat does keep one much fuller.

I ate a ton this weekend, mostly good food but a lot. And yesterday I ate a peice of apple pie, it was homemade (i sliced the apples) My sister in law makes a great pie crust, she puts cheddar cheese in it (sounds weird but tastes great!) and really pile on the apples... Fresh from the farm stand

I realised I forgot to post my workout from Thursday, it was pretty bad though as I decided to do the filthy fifties and had a terrible performance. I had to switch the order around because there was class starting in the functional training room and I had to get out... so I ended up doing wall ball and push press back to back which did not go over well.. i will list in order I did the exercises (i saved the ones I could do outside the room til the end)

Thursday September 25th
"Filthy Fifties"
50 box jumps (20 inches)
50 jumping pullups
50 kettlebell swings (1 pood)
50 knees to elbows
50 wll balls (14lb ball)
50 push press (45lb bar)
50 back extensions
50 walking lunges
50 burpees
50 double unders

41:20

Front squats 7x3
75-85-85-90-90-95-95

Friday September 26th Rest Day

Saturday September 27th AM workout on empty stomach
4 rounds for time
400m run
50 squats

11:13

this WOD is a strong one for me, though I need to look back at my old time as I am not sure this is a PR. I felt I could have pushed slightly harder, for some reason running in the AM fasted felt really easy.... i did the last two runs at 10mph and still managed to keep a good pace on my squats (squats unbroken right through)

I think I can get this under 11 minutes if I really really try.

Followed it up with a delicious brunch of steak & eggs, fried spicy potatoes, melon and I split a chocolate mousse dessert with my gym buddy.

Sunday September 28th Rest day

My rest days have been 'complete rest' because it has been raining all the time here so can't even walk or ride my bike around. But I guess I need the rest... i slept for 11 hours on saturday night

**minime** · 29-Sep-08, 09:45 AM

frick, this was not a pr for the run/squat WOd. My PR was 11:11

darn it!!

JMike · 30-Sep-08, 03:57 PM

Mini you smoked me on that 400m/50 squat WOD. You were 4 mins faster than me. Killer, way to go!

**minime** · 30-Sep-08, 04:46 PM

yesterday I decided to begin the strength workouts of Starting Strength at the gym. Though I haven't read the book yet (i do plan to) and probably won't commit to it, I thought it wouldn't hurt to at least get into more of a strength oriented routine... if for nothing else to help my bench press which has not been improving.

The workouts go like this:

day one
squat 3x5
bench 3x5
deadlift 1x5

day two
squat 3x5
press 3x5
power clean 3x5

So yesterday I did day one, and was very good and did not do any additional cardio or met-con workouts.

Monday September 29th
Warmup CFWU, strict pullups 4,3,2,2,2

Back Squat warmup 45x5, 95x3
3x5x110

Bench Press warmup 45x5, 65x3
3x5x75

Deadlift warmup 135x3
1x5x150

I kept the weights light-ish.

I am hoping that in the near future (before the end of the year) I can get 90lbs on the bench for five reps. I haven't decided on goals for squat and deadlift yet.

Also I am probably going to run a 10km race on Columbus day, not looking for any kind of speedy time, but rather would be happy to complete it relatively pain free! I have not run that kind of distance in a long time. I am doing it with a friend.

30-Sep-08, 04:57 PM

I like that workout plan. Simple but tough. I would need at least 3 rest between those two workouts. It will be fun to watch your progression.

JMike · 02-Oct-08, 05:52 PM

You going to be okay with no metcon? I'd be twitching at work; "must do something, must move, gotta run."

**minime** · 03-Oct-08, 04:38 PM

well I'm not doing the SS program as prescribed, was thinking I'd just do it a couple times a week to try to build up some strength. I'm not sure I could do it as prescribed because I'd be itching to get moving! I am addicted to metcon.

Wednesday October 1st I went to crossfit class where we worked on form for press/push press/jerk with no weight, and then did a team workout with teams of 2 people:

1000m row
50 cleans 65lbs
50 burpees
50 pullups
50 thrusters 45lbs
1000m row

my team finished first in 24:42 I believe, we were the only girl team however and we used lighter weights than the boys. Still felt good though!

Thursday October 2nd I can say that I feel lately a little overtrained perhaps. I went to the gym and it was a poor workout - my shoulders are tired and sore, (especially the left side) my knee hurt a little (left) so I couldn't really do SS because I didn't want to do heavy squats, and didn't want to do the cleans as I did them the day before.

So I just fooled around on the rings for about 20 minutes, did a lot of stretching/foam rolling/tennis ball on shoulder stuff. one leg squat practice, handstands, some light front squats for full atg depth....

this and that.

oh I did 3 ab plank holds for 1 minute each.

I certainly did not feel energetic in the slightest! I think a few days off from the gym is necessary for me as I am feeling like I can't get excited about the WOD like I used to... surely a sign I need a break.

Also I think I may need to re-evaluate my training as I suspect too much upperbody work in general as part of crossfit is not helping my shoulder.

In other news, I have been trying to stay away from the train for the month of october. I will count my total miles biked, and walked for the month. Hopefully I can match pierini's 75 mile goal for october.

Wednesday I biked to work and walked to and from trivia with my hubby in the evening - total of 7 miles on bike, and about 2.5 miles walking.

Thursday I biked to work again and took a walk at lunch time, about 1.5 miles - so 7/1.5

Today I left my bike at home and walked to work in the morning, and a little walk at lunch time I am at probably a bit over 3 miles today so far.

So total for month -
14 mile bike
7 mile walk

But I expect that walk to be up to 10 before today is over. I plan to walk home, weather permitting.

**minime** · 07-Oct-08, 04:49 PM

Well I have not been posting in my log.. I haven't been to the gym! I am taking some much needed rest from 'that place' haha. I was seriously beginning to feel very burned out.

I have to admit I am getting a bit worried now about the 10k I have signed up for on Monday... since I have done no training at all!! well, I will get through it, though I am sure my time will be embarrassing.

I have been doing some walking and we went on a long hike on Saturday.

So on friday I was up to 10 miles walking, 14 miles bike.

Saturday about 7 miles, 2 miles pretty steep uphill, 5 miles long downhill - slippery out and a bit scary, but I was first to the top! It was a great hike, I really enjoyed it.

Sunday went mountain biking, but about 1 mile in hubby broke his chain and we had to turn back... so about 2 miles on bike!

Monday About 5 miles in total of walking

Tuesday (today) rode my bike, so will be about 6 miles of biking by the end of today. I have not decided if I will take a walk tonight or not.

So today I will be at:
22 miles walking
22 miles biking

Bob44 · 07-Oct-08, 09:28 PM

Hi Minime,

I am up to 33.5 walking and 0 biking. After reading your post, I am tempted to ride on Wednesday. It is going to be in the 70's here. Don't forget we have to pick up pierini miles until he is off the dl.

Bob

**minime** · 08-Oct-08, 09:33 AM

damn you are kicking my butt with the walking mileage!! And I thought I was doing so well

Make it 24.5 miles for me - I went for a nice 2.5 mile walk with hubby last night.

08-Oct-08, 09:53 AM

Quote:

Originally Posted by minime

Well I have not been posting in my log.. I haven't been to the gym!

I would normally call that fitness truancy but because I know how hard you train, it's really a well-deserved rest. Enjoy!

JMike · 08-Oct-08, 07:07 PM

Mm whats your max on the plank? I'm going to start including it in my workouts again and need a yardstick.

**minime** · 09-Oct-08, 04:21 PM

Pierini, I am playing hooky from the gym - but I needed it! Plus I have been more active in my week of rest than most people are in their most active of weeks. Ha. American's are lazy.

JMike, I think I did 3 minutes one time, a long time ago. I have let it slide to the point where one minute is quite challenging! I think I could squeeze two out but it would be very very hard. I need to work on these more.

Yesterday I rode my bike to and from work (5.5 miles) then Hubby and I went for a short mountain bike ride after work.. short because it gets dark so early now. We were in there for about 45-50 minutes so I am guessing we covered about 4-5 miles. I will say 4.5 for my records. Giving me 10 miles cycling for yesterday. Plus I took a walk at lunch time, about 1 mile.

Today I walked to work, at lunch, and will walk to the gym. (I will take the Train home - it will be my first time on the train this month, saving $1.70 each time I didn't take it) At the end of today my totals so far will be:

30.5 miles walking
32 miles biking

I am doing pretty well if I do say so myself

So yes, I am returning to the gym. I am considering that WOD from last week, with the deadlift, clean, front squat, jerk. (15,12,9,6 for 5 rounds) Last time I did this I used 65lbs and it took me 23 minutes. I am considering 75lbs. I will see how I feel after warmup!

**minime** · 10-Oct-08, 03:51 PM

Return to the GYM!

Thursday October 9th
Warmup Shoulder dislocates, various mobility exercises and balance stuff that I really need to continue to incorporate
Strict Pullups 4,3,3,2,2

Front Squats
45x5
65x5
75x5
85x5
90x5
95x5
100x5

between front squat sets I did some pistol practice, got three on my good leg (right) I am still bad on the left leg and lucky to squeeze one out

Half a Cindy
AMRAP in 10 minutes
5 pullups
10 pushups
15 squats

7 rounds plus 5 pullups +2 pushups

Running 1 mile in 7:30

Was kicked out of cf room as there was some class going on so couldn't do the deadlift etc. workout I had planned... for the best anyway, better to ease back into it. Squats felt tough but good to get up to 100 (very hard) cindy sucked, I sure have gotten bad at pushups. The run also sucked - it was quite hard and re-inforced my trepidation regarding Mondays 10km. I am most certainly in trouble.

Overall not a bad workout - AND my friend wanted to walk all the way home from the gym since it was such a beautiful night, who was I to argue... adding another 3 miles to yesterdays walking. Since I walked to work again today, and will walk to gym, I expect to end today with a total of:

34.5 miles walking
32 miles biking

I am pleased with these numbers and am beginning to think 100 on each might be possible before this month is out. Also I am saving money! As I said before each train ride is $1.70 and the month pass would have cost me $59.

**minime** · 10-Oct-08, 10:26 PM

hmm sorry mistake there, I am at 37.5 miles of walking so far this month.

30.5 plus 3 yesterday

and 4 today