WOD for 8-10-2009
Back Squat 5-5-5-5-5
One word for this workout. BLAH! I usually love squats. I felt good during my warm up sets. I started off my first set at 95#, something I new I could easily get. Then I jumped to #115. Which normally would not have been any problem, but on my 3rd rep, I noticed that my back was doing something funny. Finished out the set and tried to correct form. I decided to drop back down to 95# for my 3rd set to try to correct my form.
Ok, form correct on the 3rd set. Bumped up to 105#, and on my 4th set, I started doing that funny back thing. Can't even really describe it. It was like my back was rounding, but didn't feel like rounding per say. Like I said, hard to describe. So, at this point I am feeling pretty let down. I am not having problems with the weight. The weight itself is easy. Not quite sure why my form is breaking down. So, I drop back down to 95# to finish the workout on a good note.
Seriously, not sure why my form was not there today. I am so embarrassed that I didn't even post my weight on the blog. I feel like I am starting back over again. Just being that girl who was never good at anything. Granted, that feeling went away when my logical side kicked it again. It's just hard sometimes. There isn't anyone working out with me. It's just me, all by myself. But I think back and remember all the friends that I've made back at CFDC, and I am not really alone. Just temporarily by myself.
Well, after my not so good WOD I went and did the aqua fit class. This one was so much better than the first class. She actually worked us! So much for this being my cool down. Win for the day, 2 hours of working out! Then I went and laid in the sun for 2 hours...now to clean the house...so much to do on my day off!
Showing posts with label Back Squats. Show all posts
Showing posts with label Back Squats. Show all posts
Monday, August 10, 2009
Sunday, May 17, 2009
We Gon' Party Like it's Yo Birthday
WOD for 5-17-2009
CROSSFIT TOTAL:
Back Squat
1-1-1
Shoulder Press
1-1-1
Deadlift
1-1-1
So...24....not too much different than 23. I am loving where I am at in my life. I have been accepted into TWU nursing school, Class of 2011! (I should probably start studying....) I have amazing friends and a great family. I am truely blessed!!
I couldn't think of any better way to begin my new year than with doing the CrossFit Total. I remember the first time I did CrossFit Total. It was my 2nd ever CrossFit workout. I was so incredibly sore and in so much pain. I had done Angie on my first day..well, I take that back, I only did 1/2 Angie, but I was still sooo sore! Besides being sore, I was soo intimidated walking into that 6PM class. It was huge! And by huge, I think there were 15. I hadn't done lifting since high school, and I was going to be the weakest one these. I do remember getting to lift with Jamie and Lindsey and how they put me at ease. For most of this workout, Sam had me use the PVC pipe to work on form. (That got old real quick...I wanted to know my starting weights so I could improve!!) So, here were my numbers from that night:
11-4-2008
Back Squat: 55# (felt I could have done more, but didn't push it so I could get the form down)
Shoulder Press: 35#
Deadlift: 105#
CF Total: 195#
The next time that CrossFit total came up was about a month later, just before Christmas. Diet had improved and was attending CrossFit at least 3 times a week. Even after just a short time doing CrossFit, I knew I was getting stronger. So, I was very excited to see some results!
12-22-2008
Back Squat: 95#
Shoulder Press: 55#
Deadlift: 175#
CF Total: 325#
Such an improvement over the last one! This was very encouraging before going into the Christmas Holidays!
Over the next few months, there were new PR's set for all 3 of this lifts. Just never with the CrossFit Total. I set a 3 rep PR for back squat on 4-23-09 of 130#. Hadn't had a chance to do shoulder press since December, but did plenty of variations of the press. Deadlift...my favorite lift...probably my favorite since it is my strongest lift. Deadlift on 3-25-2009 was 205#. I jsut finished reading that blog, and I was looking at attitude for that day. I had hit a mental block. Started calculating the weight and doubting myself. I got the 205#, but it was such a struggle.
On to today's WOD. Dun dun dun....here we go.
Back Squat: Was pretty excited about this. I figured if I could do 130# three times, I could easily do 150# once right? So, that was my goal for the back squat.
Working set:
135#-155#-165# (PR by 35#!!!!)
Shoulder Press: Obviously one of my weaker lifts. It doesn't take much to tax out the shoulders. And to be honest, I was just hoping to get 65# on the shoulder press.
Working Set:
65#-75#(fail)-70#-75# (PR by 20#!)
Things to note with this lift. Not quite sure how I started off the working set with more than my one rep max. Probably had to do with the two guys I was working out with. Hit a mental block on the second attempt. So, I went down 5#, got that easily, and then attempted 75# again. Funny thing is, the second time I tried it, I got with no problem.
Deadlift: Was looking forward to this, yet dreading it at the same time. Flashbacks to 4-23 kept popping into my head. I so didn't want to fail, yet, I wanted to improve. First lift, rounded out my back. Grr...and it was fairly light, 175#. Next left, 185#. This should have been 200#, but I got scared. Third lift, I was victorious...a new PR! And funny thing, the weight wasn't that bad!
Working Set:
175#-185#-225# (Oh yeah...a brand spankin' new PR on deadlift. I had them put two 45# plates on each side, walked up to the bar, pulled the weight, and THEN calculated how much I lifted!)
CrossFit Total 5-17-2009=465#!!!
What a great birthday present to myself. Over these past few months, look how far I have come! By no means, is this as great of numbers like Mel, Dee, and Linda put up, but I'm working on it. I will get there. On another note, I had set a goal of 500# CrossFit total by the end of this year....looks like that goal will be met fairly soon!!
Diet for the weekend:
AMAZING!! Let see...there were fajitas, margaritas, red-headed sluts, rum and coke, sangria, Spanish Toast.....and even with eating horribly...I still managed to put up great numbers. But birthday is over. However, I couldn't have thought of a better way to end my birthday than with a great performance!
Currently Listening to: "In Da Club" by 50 Cent
CROSSFIT TOTAL:
Back Squat
1-1-1
Shoulder Press
1-1-1
Deadlift
1-1-1
So...24....not too much different than 23. I am loving where I am at in my life. I have been accepted into TWU nursing school, Class of 2011! (I should probably start studying....) I have amazing friends and a great family. I am truely blessed!!
I couldn't think of any better way to begin my new year than with doing the CrossFit Total. I remember the first time I did CrossFit Total. It was my 2nd ever CrossFit workout. I was so incredibly sore and in so much pain. I had done Angie on my first day..well, I take that back, I only did 1/2 Angie, but I was still sooo sore! Besides being sore, I was soo intimidated walking into that 6PM class. It was huge! And by huge, I think there were 15. I hadn't done lifting since high school, and I was going to be the weakest one these. I do remember getting to lift with Jamie and Lindsey and how they put me at ease. For most of this workout, Sam had me use the PVC pipe to work on form. (That got old real quick...I wanted to know my starting weights so I could improve!!) So, here were my numbers from that night:
11-4-2008
Back Squat: 55# (felt I could have done more, but didn't push it so I could get the form down)
Shoulder Press: 35#
Deadlift: 105#
CF Total: 195#
The next time that CrossFit total came up was about a month later, just before Christmas. Diet had improved and was attending CrossFit at least 3 times a week. Even after just a short time doing CrossFit, I knew I was getting stronger. So, I was very excited to see some results!
12-22-2008
Back Squat: 95#
Shoulder Press: 55#
Deadlift: 175#
CF Total: 325#
Such an improvement over the last one! This was very encouraging before going into the Christmas Holidays!
Over the next few months, there were new PR's set for all 3 of this lifts. Just never with the CrossFit Total. I set a 3 rep PR for back squat on 4-23-09 of 130#. Hadn't had a chance to do shoulder press since December, but did plenty of variations of the press. Deadlift...my favorite lift...probably my favorite since it is my strongest lift. Deadlift on 3-25-2009 was 205#. I jsut finished reading that blog, and I was looking at attitude for that day. I had hit a mental block. Started calculating the weight and doubting myself. I got the 205#, but it was such a struggle.
On to today's WOD. Dun dun dun....here we go.
Back Squat: Was pretty excited about this. I figured if I could do 130# three times, I could easily do 150# once right? So, that was my goal for the back squat.
Working set:
135#-155#-165# (PR by 35#!!!!)
Shoulder Press: Obviously one of my weaker lifts. It doesn't take much to tax out the shoulders. And to be honest, I was just hoping to get 65# on the shoulder press.
Working Set:
65#-75#(fail)-70#-75# (PR by 20#!)
Things to note with this lift. Not quite sure how I started off the working set with more than my one rep max. Probably had to do with the two guys I was working out with. Hit a mental block on the second attempt. So, I went down 5#, got that easily, and then attempted 75# again. Funny thing is, the second time I tried it, I got with no problem.
Deadlift: Was looking forward to this, yet dreading it at the same time. Flashbacks to 4-23 kept popping into my head. I so didn't want to fail, yet, I wanted to improve. First lift, rounded out my back. Grr...and it was fairly light, 175#. Next left, 185#. This should have been 200#, but I got scared. Third lift, I was victorious...a new PR! And funny thing, the weight wasn't that bad!
Working Set:
175#-185#-225# (Oh yeah...a brand spankin' new PR on deadlift. I had them put two 45# plates on each side, walked up to the bar, pulled the weight, and THEN calculated how much I lifted!)
CrossFit Total 5-17-2009=465#!!!
What a great birthday present to myself. Over these past few months, look how far I have come! By no means, is this as great of numbers like Mel, Dee, and Linda put up, but I'm working on it. I will get there. On another note, I had set a goal of 500# CrossFit total by the end of this year....looks like that goal will be met fairly soon!!
Diet for the weekend:
AMAZING!! Let see...there were fajitas, margaritas, red-headed sluts, rum and coke, sangria, Spanish Toast.....and even with eating horribly...I still managed to put up great numbers. But birthday is over. However, I couldn't have thought of a better way to end my birthday than with a great performance!
Currently Listening to: "In Da Club" by 50 Cent
Friday, April 24, 2009
'Cause I'd Rather Feel Pain Than Nothing At All
WOD for 4-23-2009
WOD #1:
5 Rounds
10 Sumo Deadlift High Pull
5 HSPU
WOD #2:
Back Squat
3-3-3-3-3
While browsing through other CrossFit sites, I came across the WOD #1. It looked like a lot of fun, so Linda and I did this one. For the SDHP, I used 45#. This was fairly eary. I should have gone with more weight, but with the back squat workout, I didn't want to go too heavy. For my HSPU, I subbed 20# dumbbells. Time for the WOD was 5:11. This is actually a fantastic warm up. A great intense 5 minute workout. I felt great when it was time for back squats!
WOD #2: Back Squats.
I really needed this workout after yesterday! I was so ready for this! I did low bar back squat instead of high bar. Low bar back squat is soooo much more comfortable than high bar. Old 2 rep PR was 105#. I knew that I wanted to get at least 120#.
The Work Set looked like this:
105-110-115-120-130 (PR)
A new PR by 25! Great progress in my opinion. Weight days are my favorite. I feel like I can really see improvement. It's hard to argue with a 25# jump. Back in high school, we did squats. But I was never able to break 90, nor did I ever add any weight. The entire 4 years of high school, I would work up to 95# and that was it. I never went any higher. With just a few months of Crossfit, I not only have gotten the 95#, but have increased my max to 130#. I wonder what the difference is between then and now. I thought was in better shape back in high school, but with Crossfit I have been able to lift more than I ever thought I could. Maybe it's the diet. Maybe it's the amazing coaches. Maybe it's the people I workout with that give me that extra motivation. Maybe it's my decision to be better than I was before. It's all of those things and so much more! If only there was Crossfit in high school....
Diet for yesterday:
Morning snack on the drive to work: 15 peanuts
Breakfast: Egg white omelet, 1 orange, 1 cup strawberries, 5 almonds
Lunch: 1 1/2 chicken breasts (normally I would just eat one, but trying to increase protein), 1 1/2 cups mixed vegetables
Snack: 1 cup blackberries, 12 almonds
Dinner: Salad with mixed vegetables & 3 baked chicken strips cut up in the salad
Total Water Intake: ~2.5L
Currently Listening to: "Pain" by Three Days Grace
WOD #1:
5 Rounds
10 Sumo Deadlift High Pull
5 HSPU
WOD #2:
Back Squat
3-3-3-3-3
While browsing through other CrossFit sites, I came across the WOD #1. It looked like a lot of fun, so Linda and I did this one. For the SDHP, I used 45#. This was fairly eary. I should have gone with more weight, but with the back squat workout, I didn't want to go too heavy. For my HSPU, I subbed 20# dumbbells. Time for the WOD was 5:11. This is actually a fantastic warm up. A great intense 5 minute workout. I felt great when it was time for back squats!
WOD #2: Back Squats.
I really needed this workout after yesterday! I was so ready for this! I did low bar back squat instead of high bar. Low bar back squat is soooo much more comfortable than high bar. Old 2 rep PR was 105#. I knew that I wanted to get at least 120#.
The Work Set looked like this:
105-110-115-120-130 (PR)
A new PR by 25! Great progress in my opinion. Weight days are my favorite. I feel like I can really see improvement. It's hard to argue with a 25# jump. Back in high school, we did squats. But I was never able to break 90, nor did I ever add any weight. The entire 4 years of high school, I would work up to 95# and that was it. I never went any higher. With just a few months of Crossfit, I not only have gotten the 95#, but have increased my max to 130#. I wonder what the difference is between then and now. I thought was in better shape back in high school, but with Crossfit I have been able to lift more than I ever thought I could. Maybe it's the diet. Maybe it's the amazing coaches. Maybe it's the people I workout with that give me that extra motivation. Maybe it's my decision to be better than I was before. It's all of those things and so much more! If only there was Crossfit in high school....
Diet for yesterday:
Morning snack on the drive to work: 15 peanuts
Breakfast: Egg white omelet, 1 orange, 1 cup strawberries, 5 almonds
Lunch: 1 1/2 chicken breasts (normally I would just eat one, but trying to increase protein), 1 1/2 cups mixed vegetables
Snack: 1 cup blackberries, 12 almonds
Dinner: Salad with mixed vegetables & 3 baked chicken strips cut up in the salad
Total Water Intake: ~2.5L
Currently Listening to: "Pain" by Three Days Grace
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