Minime 2008 : Journey to Crossfit Excellence - Page 6

**gymgirl** · 31-Jan-08, 12:03 PM

awesome job you are doing great! deadlifting barefoot makes it so much easier (IMHO) and more comfortable! if you liked DL barefoot you should try squatting barefoot! great job coming in first too!

good luck with your interviews, sounds like you are in demand that means you can ask for lots of $$$!

**minime** · 31-Jan-08, 12:14 PM

thanks gymgirl! i don't know if I would like to squat barefoot, when I do barefoot BW squats they seem very hard to me : i think I need the support of shoes (I pronate which doesn't help I am guessing, my running shoes help correct this)

DL barefoot makes total sense of course, i can't believe I didn't think of it before! It means you are about an inch closer to the bar by taking your shoes off!

I still cannot ask for too many $$ as I am looking for an entry-level to junior position. The money is better here than in Ireland though! And once I get a few years experience I may be able to demand the big bucks

I am mega-sore today, I always forget what a number 45 reasonably heavy deadlifts does on my low back/legs. My whole body is sore right now : I am assigning myself a rest day from the gym. I will be doing some walking however as active rest.

I added up my calories for yesterday and had 2100 with about 140g protein, 190g carbohydrates and 80g of fat. I am still staying away from the scale. I know I have probably gained some weight, but I am loving this strength in the gym so will continue to eat more for now. When I cannot tie my pants, perhaps then I will revise!

I am still pretty close to zone eating, just not being as religious with measurements (eg. not measuring out 1TBL peanut butter just guessing) I feel good!

seraph · 31-Jan-08, 10:56 PM

lookin good minime, i really like the idea of deadlifting barefoot, i'm gonna give that a shot!!

CF-OC_gal · 01-Feb-08, 08:23 PM

Mimie is my new hero! You are doing so well girl! It's fun to watch your journal.

I like barefoot ( or sock foot) squats and deadlifts I did both that way this summer at CF and found new strength. Definately don't squat heavy in runners as the heels will throw you off when they compress. (You need a hard sole.)

JDR3 · 02-Feb-08, 02:37 AM

Awesome job on Diana!

tim_mcf · 02-Feb-08, 11:11 AM

I like squatting barefoot. I also like my Chuck Taylor's.

**minime** · 03-Feb-08, 01:28 AM

seraph deadlifting barefoot is awesome! you should try it, i can't wait for my next 1RM day so I can test it out!

Linda thanks for popping in and for the nice words! That is interesting about the squats as I always do them in my sneakers. Perhaps next time I do them I will try barefoot to see how it feels.

Thanks JDR and Tim!

Have not updated journal in a couple of days!

Thursday January 31st Rest day from gym. Was in so much pain from Diane, it was crazy! I am still in pain now actually, imagine if I had used 155#! We took Beverly (mom-in-law) out to dinner for her birthday and I had a bit of a cheat meal... They had really good crusty bread (dense and chewy) and I was so hungry I ate three pieces with butter! So good. For dinner I had Rotisserie half chicken with Honey Glaze, broccoli and baby carrots, and for dessert a seven-layer chocolate trifle which was simply divine. I also had a beer. Erik had Maple-Glazed Duck with cranberry cornbread stuffing, Beverly had Lobster & asparagus risotto.

Overall a pretty yummy meal!

Friday February 1st Crossfit class! 3rd class this week!
Warmup CFWU, jump rope, GHD situp practice

Shoulder Press
33x5
45x5
55x3
65x3

Back Squat
45x5
65x5
125x3x2

WOD
4 rounds for time of:
5 box jump
200m row
25 abmat situps

9:27

was supposed to be waist height box jump but the highest I could manage was the aerobic steps to about 26" though I did get one jump on the higher box (30") afterwards.

I came first in the WOD!

Afterwards did some work on HSPU negatives and ring dip negatives.

Saturday February 2rd
Warmup CFWUx1, jump rope, Hang squat clean 45x5

Clean Singles
75-75-75-80-85-90-95(PR)-100(PR)-105(PR)

Weighed Overhand Grip Pullup Singles
10-15-15-17.5(f)-17.5(f)-15

"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 10,8,7,6,5,5,5,5 =51
Pushups 10,7,7,6,5,5,5,5 =50
Situps 13,14,13,13,12,13,12,10 =100
Squats 19,19,19,18,19,16,17,18 =145

Total 346 (PR)

Overall a pretty darn good workout i must say! The 105# clean felt ugly but I caught it and my squat depth was good, i just feel like i catch too far forward. I had no fails which means this is probably not my max but was as far as I felt comfortable going today. Heavy cleans are very challenging mentally. No PR on weighted pullups but you can't win 'em all.

Delighted with TSE performance, I think last time I got something like 304 so a 40 rep PR here, some improvement on pullups and pushups but they are still very weak.

I am feeling very fat today : my jeans feel tight! I am trying not to let it get to me, it could all be in my head anyway and I like being stronger at the gym! stupid crazy womans mind.... grumble grumble...

tim_mcf · 03-Feb-08, 08:01 AM

TSE - wow! That's awesome. Great score.

Fat - pshaw! Give me a friggin break. You are so NOT fat, it's ridiculous.

03-Feb-08, 03:57 PM

Great job minime. If you can do all that and feel fat, then maybe you need to feel fat more often.

**minime** · 03-Feb-08, 05:19 PM

thanks tim, and pierini! yes I know how ridiculous it sounds for me to complain of feeling 'fat' when I am so tiny. I am just trying to tell myself that it is ok to gain a few pounds if I am getting stronger in the process! I can always go back to the zone if i feel uncomfortable come bikini season

Sunday February 3rd
10km run in 51:30
Avg HR 160bpm
Max HR 188bpm

6.2 miles as measured by Gmap so I guess I was a little shy of 10k but close enough. It was a beautiful day for a run outside. I was disappointed with my time as I was hoping for sub 50 minutes, but I did keep my pace moderate for the most part (I ran fast the last mile or so) so I imagine I could have pushed a little harder. I find pacing difficult with the longer runs : I don't want to start out too fast in fear of not being able to complete.

Running outside as opposed to on a treadmill makes all the difference: on a treadmill this would have been hell, but as it was it turned out to be quite pleasant. It made me look forward to the spring and summer : i am confident I can turn in a much more decent time once I get some more mileage under my belt

Superbowl Sunday today which does not interest me in the least. Erik headed off to a friends to watch the game and drink beer I suppose, I stayed here to do my run and just hang out. I have shopping and packing etc. to do before I leave on Tuesday. I am glad he didn't 'guilt' me into going!

j2bryson · 04-Feb-08, 11:12 AM

ah minime, you're so great!
Your tbe looks awesome! I did it as well and struggled a lot.

You're in such great shape, it's hard to believe that people like you have off days too. I felt so fat this morning because a pair of my jeans were quite tight even though my goal for the last few months has been to put on weight! silly me

hope the interviews went well, and have a safe trip!

JDR3 · 04-Feb-08, 09:41 PM

Great job Mm!

Awesome job on TSE!

seraph · 04-Feb-08, 10:17 PM

minime you're kicking a$$ on your workouts

**minime** · 05-Feb-08, 11:35 AM

thanks you guys, you are all so encouraging!

j2bryson, of course I have off days, we all do

right now I am on a winning streak but no doubt there is a plateau around the corner waiting to get me...!

I am all excited because I go home to Ireland today! I will not be around as much the next 2 weeks but will try to get on sometimes. My workouts will probably be sporadic, I may go as a guest with my brother to the gym, and maybe some running outside as 4 of my siblings are training for a marathon (i'll go for the short run lol)

Its so funny that it is about time for me to take a week off but I feel like its the last thing I want to do as I am feeling so strong! Anyway I decided to make my last workout yesterday a good crossfit one : instead of back squats I did the fifties, a workout that is practically impossible to perform with any level of efficiency in a conventional gym.

Monday February 4th
CFWU

"Filthy Fifty"
For Time:
50 Box Jumps
50 Jumping Pullups
50 KB Swings (1-pood/35 pounds)
50 Steps, Walking Lunge
50 Knee-to-elbows
50 Push Press (45 pounds)
50 Back Extensions
50 Wall Ball Shots (20/14)
50 Burpees
50 Double Unders

35:14 (PR)

awsome! Was delighted with this. I was going for under 40 minutes so this was far better than expected, i think my last time was 42 minutes or so. Time improved on Push press, wall ball and KB swings. KTE and Burpees still sucked, at about 6 minutes each.

well that was a good workout considering it was day 4 in a row of working out. I am resting today, i get my flight at 7pm so I need to pack!

j2bryson · 05-Feb-08, 01:33 PM

Great job on the fifties. That one is a toughie!

I'm sure this vacation will give your body some much needed rest. You'll be ready and rearing to bust down some more PRs when you get back. have fun!