January 31, Tuesday
Workout – I’m pumped to be back at CF. It looks like a hard because my arms are still pretty weak, but I’m ready for it. I’m feeling motivated & want to go into CF as much as possible (at least 4-5 times a week) because I want to get myself in the best shape of my life before my wedding. Let’s see if I can follow through on this.
WOD –7 Rounds 5 Power Cleans (42lb), 5 Front Squats (42lb), 5 Push Jerk (42lb), 5 Burpees For Time. My Results: 12:59 minutes.
I thought I was really behind but I ended up finishing first in the class. I looked at all the times for the day & mine was the 2nd faster (next to E’s), but a lot of ppl did it rx which I didn’t do. My arms can’t handle too much weight just yet. I think I could have probably done slightly higher weights, but I didn’t want to aggravate my right arm too much. 3x20 GHD Sit Ups afterwards.
Showing posts with label front squat. Show all posts
Showing posts with label front squat. Show all posts
Monday, February 6, 2012
Monday, January 23, 2012
NEAC Workout | Nutrition Challenge Day 4
January 19, Thursday
Workout – I will go check out the local gym, New England Athletic Club, to see if there’s a class I can take tonight. I always want to try out something new!
I worked on my Front Squats at the NEAC. I started w/ 45-55-65-75-85-95-105-115lb. I couldn’t do anymore. That’s already my PR, I wanted to see if I could do more. I wasn’t able to lift any heavier, but in time I think I will be able to. I also did some kettlebell swings, sit ups, planks, double unders & stretches for an hour. At 6:30pm, I took the Body Pump class. It’s produced by the BeachBody (P90X, Insanity) group & I wanted to see what the hype was about. I thought it wouldn’t be challenging for me, but my butt got kicked. The instructor told the newbies to start w/ a lower weight, so I went w/ 10lbs. Wow, did that 10lbs get heavy fast. The class is not about heavy weights, but lots of repetitions, so you do get a really good workout. There were parts where I was getting really tired. We don’t do reps like these at CF. The bicep & overhead parts were the hardest for me because of my shoulder issue, but otherwise, it went pretty well. I think it’s a good class for women to take since many do not do any weight training. I doubt I would take something like this again though considering I already do CF & that totally kicks my butt everytime!
Workout – I will go check out the local gym, New England Athletic Club, to see if there’s a class I can take tonight. I always want to try out something new!
I worked on my Front Squats at the NEAC. I started w/ 45-55-65-75-85-95-105-115lb. I couldn’t do anymore. That’s already my PR, I wanted to see if I could do more. I wasn’t able to lift any heavier, but in time I think I will be able to. I also did some kettlebell swings, sit ups, planks, double unders & stretches for an hour. At 6:30pm, I took the Body Pump class. It’s produced by the BeachBody (P90X, Insanity) group & I wanted to see what the hype was about. I thought it wouldn’t be challenging for me, but my butt got kicked. The instructor told the newbies to start w/ a lower weight, so I went w/ 10lbs. Wow, did that 10lbs get heavy fast. The class is not about heavy weights, but lots of repetitions, so you do get a really good workout. There were parts where I was getting really tired. We don’t do reps like these at CF. The bicep & overhead parts were the hardest for me because of my shoulder issue, but otherwise, it went pretty well. I think it’s a good class for women to take since many do not do any weight training. I doubt I would take something like this again though considering I already do CF & that totally kicks my butt everytime!
Wednesday, January 11, 2012
Crossfit Day 101
January 9, Monday
Workout – I’m still sore from last week’s WOD, but it’s going away. Thank goodness! I have to go to CF just about every day from now until Feb. 14th since my purchase will expire then & I need to finish up my remaining days. And I have training all of next week so I can’t go then. I only have 3 days that I won’t have to go into CF, so that’s not a big leeway for me. I hate losing what I’ve paid for so I’m going to use it all up before 2/14.
WOD –Row 500m, 5 Rounds 10 Front Squats (62lb), 10 Ring Dips (blue), 800m Run For Time. My Results: 20:09 minutes.
My body is still sore from last week’s WOD. I think the 2 weeks away from CF really affected me. I’m sore from everything! I was in the 2nd heat since we are limited on rowers. I was the very last person to finish rowing. I have not improved. I will have to keep working on that. We started w/ the bar on the ground, so we have to deadlift it, & then clean it before we can do our front squats. The clean was the worst part for me. I don’t think I’ve ever done 62lb cleans before. I struggled w/ them at different points in the WOD. I finished the best I could & when I went for the run, boy were my legs wobbly. It was freezing out too & I didn’t put on a hoodie, so I was pretty cold for 800m. My time really stinks but I did the best I could.
Workout – I’m still sore from last week’s WOD, but it’s going away. Thank goodness! I have to go to CF just about every day from now until Feb. 14th since my purchase will expire then & I need to finish up my remaining days. And I have training all of next week so I can’t go then. I only have 3 days that I won’t have to go into CF, so that’s not a big leeway for me. I hate losing what I’ve paid for so I’m going to use it all up before 2/14.
WOD –Row 500m, 5 Rounds 10 Front Squats (62lb), 10 Ring Dips (blue), 800m Run For Time. My Results: 20:09 minutes.
My body is still sore from last week’s WOD. I think the 2 weeks away from CF really affected me. I’m sore from everything! I was in the 2nd heat since we are limited on rowers. I was the very last person to finish rowing. I have not improved. I will have to keep working on that. We started w/ the bar on the ground, so we have to deadlift it, & then clean it before we can do our front squats. The clean was the worst part for me. I don’t think I’ve ever done 62lb cleans before. I struggled w/ them at different points in the WOD. I finished the best I could & when I went for the run, boy were my legs wobbly. It was freezing out too & I didn’t put on a hoodie, so I was pretty cold for 800m. My time really stinks but I did the best I could.
Wednesday, November 30, 2011
Crossfit Day 89
November 29, Tuesday
Workout – I didn’t really feel like going in today, but since we’re doing Front Squats before the WOD, I really wanted to work on my goal. I want to achieve at least one of my goals this year & figured today would be a good time.
WOD –12 min AMRAP 5 Hand Power Clean (42lb) , 10 Ring Dips (blue), 20 Double Unders. My Results: 7 sets + 5 HPC + 8 Ring Dips.
We first worked on Front Squats – 3-3-2-2-1-1 starting at 1RM. I worked w/ B! since we use similar weights. We practice a bit w/ 65lb. P showed us how to push the bar further up our shoulders & right into our neck so we’re barely breathing. I ended up trying that & kept my head up & it worked so much better than when I was looking down at my knees. We ended up doing 84-95-100-105-110-115lb. B! initially failed at 115lb, so I went after her & did it. She tried again & was able to do it! YAY! So I met one of my white board goals for this year, to do 115lb on Front Squats. YIPPEE! Now I have to work on my 50 Double Unders & 145lb Deadlift before yearend. YIKES! The 12 min AMRAP wasn’t too bad. I think I can move up in weight for the Hang Power Clean & possibly change to the red band for the Ring Dips. I’ll have to see how my shoulder feels. Otherwise, I think I did pretty well w/ the Double Unders & for the WOD overall.
Workout – I didn’t really feel like going in today, but since we’re doing Front Squats before the WOD, I really wanted to work on my goal. I want to achieve at least one of my goals this year & figured today would be a good time.
WOD –12 min AMRAP 5 Hand Power Clean (42lb) , 10 Ring Dips (blue), 20 Double Unders. My Results: 7 sets + 5 HPC + 8 Ring Dips.
We first worked on Front Squats – 3-3-2-2-1-1 starting at 1RM. I worked w/ B! since we use similar weights. We practice a bit w/ 65lb. P showed us how to push the bar further up our shoulders & right into our neck so we’re barely breathing. I ended up trying that & kept my head up & it worked so much better than when I was looking down at my knees. We ended up doing 84-95-100-105-110-115lb. B! initially failed at 115lb, so I went after her & did it. She tried again & was able to do it! YAY! So I met one of my white board goals for this year, to do 115lb on Front Squats. YIPPEE! Now I have to work on my 50 Double Unders & 145lb Deadlift before yearend. YIKES! The 12 min AMRAP wasn’t too bad. I think I can move up in weight for the Hang Power Clean & possibly change to the red band for the Ring Dips. I’ll have to see how my shoulder feels. Otherwise, I think I did pretty well w/ the Double Unders & for the WOD overall.
Tuesday, November 22, 2011
Crossfit Day 86 | Nutrition Challenge Day 43
November 21, Monday
Workout – The food I ate didn’t agree w/ my stomach today so everything was purged. I feel empty & tired. The raisins are the only thing left inside me & I know they will soon purge itself as well.
WOD –Jake’s Bday 10 Front Squats (65lb), 26 Box Jumps (20”), 9 FS, 26 Double Unders, 8 FS, 26 Push Ups (knee), 7 FS, 26 Box Jumps, 6 FS, 26 Double Unders, 5 FS, 26 Push Ups, 4 FS, 26 Box Jumps, 3 FS, 26 Double Unders, 2 FS, 26 Push Ups, 1 FS for Time. My Results: 19:20 minutes.
I was feeling sluggish today. I felt like I was in slow-motion. I know I could have done the WOD faster if I had done a proper warm up. I only had time for the foam roller so I was still pretty cold before the WOD. I think I still did okay though. The Front Squats were pretty challenging. We had to do a deadlift, then a power clean to get the bar onto our shoulders, & then we’d do the Front Squats. It was best to do them unbroken, meaning to do all 10 reps without putting the bar down on the floor, so I did that w/ all my reps. They were pretty tough & takes a lot out of you. I breezed through the box jumps, which is one of my strong exercises. I know I could have done the Double Unders better & the Push Ups are always hard for me due to my shoulders being so weak, even though I did them on my knees. I did the best I could for today. Afterwards, we did 50 Toes to Bars for Time. I was able to do 7 in a row this time, which is the most I’ve done thus far! I was lax w/ doing 50 for time because I was helping K out in between, but I finished them in 11:03 minutes. It’s not a great time, but I can actually put a time for it now. I wasn’t able to even do 50 before, but now I can. I hope I only get better as I practice more.
Workout – The food I ate didn’t agree w/ my stomach today so everything was purged. I feel empty & tired. The raisins are the only thing left inside me & I know they will soon purge itself as well.
WOD –Jake’s Bday 10 Front Squats (65lb), 26 Box Jumps (20”), 9 FS, 26 Double Unders, 8 FS, 26 Push Ups (knee), 7 FS, 26 Box Jumps, 6 FS, 26 Double Unders, 5 FS, 26 Push Ups, 4 FS, 26 Box Jumps, 3 FS, 26 Double Unders, 2 FS, 26 Push Ups, 1 FS for Time. My Results: 19:20 minutes.
I was feeling sluggish today. I felt like I was in slow-motion. I know I could have done the WOD faster if I had done a proper warm up. I only had time for the foam roller so I was still pretty cold before the WOD. I think I still did okay though. The Front Squats were pretty challenging. We had to do a deadlift, then a power clean to get the bar onto our shoulders, & then we’d do the Front Squats. It was best to do them unbroken, meaning to do all 10 reps without putting the bar down on the floor, so I did that w/ all my reps. They were pretty tough & takes a lot out of you. I breezed through the box jumps, which is one of my strong exercises. I know I could have done the Double Unders better & the Push Ups are always hard for me due to my shoulders being so weak, even though I did them on my knees. I did the best I could for today. Afterwards, we did 50 Toes to Bars for Time. I was able to do 7 in a row this time, which is the most I’ve done thus far! I was lax w/ doing 50 for time because I was helping K out in between, but I finished them in 11:03 minutes. It’s not a great time, but I can actually put a time for it now. I wasn’t able to even do 50 before, but now I can. I hope I only get better as I practice more.
Thursday, November 3, 2011
Crossfit Day 77, Nutrition Challenge Day 25
November 3, Thursday
Workout – I’m sore from yesterday’s running clinic, but that could also be due to not working out for 4 days, which is the longest I’ve been away from CF thus far. Man, I really am addicted to CF. My name is rudie2shoes & I am a Crossfit Junkie.
WOD –None.
I decided not to do a WOD. It’s just one of those days that I don’t feel like doing much. Instead, I worked on my Front Squats. I did 5-5-3-3-1-1 starting at 80% 1RM. My max was 96lb, so I started at 80lb & did 5 reps. I went up to 90lb & was not able to do 5 reps & my wrist was hurting. R told me it’s my flexibility so I should work on stretching my wrist and arm out. I was getting frustrated w/ myself because I didn’t feel like I could even do 90lbs. I think it’s my hormones talking. Anyway, I went up by 5lb instead & was able to do 5 reps at 85lb. Then I stretched in between & did 3 reps at 90lb. And then I did 3 reps at 95lb. I was afraid of going up any higher, but I tried 100lb & I was able to do 1 rep! I was super ecstatic but was even more afraid of trying 105lb. It was just so heavy, but I tried it anyway & I was able to do 1! That is officially my Personal Record thus far. I need more practice so I can meet my 115lb goal before the end of the year. I practiced my double unders, then did some kipping pull ups. I was able to do 2 in a row, which is still difficult for me, but I was able to do it, so I’m super psyched. Next time I might be able to do 3 in a row! Hehee I hope so anyway.
Workout – I’m sore from yesterday’s running clinic, but that could also be due to not working out for 4 days, which is the longest I’ve been away from CF thus far. Man, I really am addicted to CF. My name is rudie2shoes & I am a Crossfit Junkie.
WOD –None.
I decided not to do a WOD. It’s just one of those days that I don’t feel like doing much. Instead, I worked on my Front Squats. I did 5-5-3-3-1-1 starting at 80% 1RM. My max was 96lb, so I started at 80lb & did 5 reps. I went up to 90lb & was not able to do 5 reps & my wrist was hurting. R told me it’s my flexibility so I should work on stretching my wrist and arm out. I was getting frustrated w/ myself because I didn’t feel like I could even do 90lbs. I think it’s my hormones talking. Anyway, I went up by 5lb instead & was able to do 5 reps at 85lb. Then I stretched in between & did 3 reps at 90lb. And then I did 3 reps at 95lb. I was afraid of going up any higher, but I tried 100lb & I was able to do 1 rep! I was super ecstatic but was even more afraid of trying 105lb. It was just so heavy, but I tried it anyway & I was able to do 1! That is officially my Personal Record thus far. I need more practice so I can meet my 115lb goal before the end of the year. I practiced my double unders, then did some kipping pull ups. I was able to do 2 in a row, which is still difficult for me, but I was able to do it, so I’m super psyched. Next time I might be able to do 3 in a row! Hehee I hope so anyway.
Monday, October 24, 2011
Crossfit Day 71, Nutrition Challenge Day 12
October 21, Friday
Workout – I’m feeling okay w/ the foods thus far. I like it that I’m making my food & trying out new recipes. It’s actually fun & I love experimenting & finding something that actually tastes good. It’s Friday & I’m looking forward to practicing my front squats. That’s on my list of goals for the end of the year so any practice is helpful.
WOD – Tabata – Row – Ring Dip – Air Squat (20 sec reps, 10 sec rest for 4 minutes for each exercise) My Results: 7 Row + 3 Ring Dip + 14 Air Squats = 24 reps. (Only counted the lowest reps for each exercise).
Front Squat – 5-5-3-3-2-2 Start @ 80% of 1RM & attempt to increase each set. I did 43-54-64-74-84-94lb. I’m happy w/ the Front Squats. I think I am getting stronger, so I’m hoping to do about 105 next time & maybe 115 soon to meet my goal. This is so exciting! My personal best is 96, which I didn’t do this time. We started the WOD w/ one group starting w/ the Row, which I was in the 2nd group starting w/ the Ring Dips. I was doing about 10-12 at the beginning, but then my arms started to get really tired & I ended up doing 7 as my lowest rep, which was still decent. Then off to row. The highest I got was 4 calories, but I ended up w/ 3 as my lowest. Then off to do the Air Squats. My legs were tired from the Row, so my first 2 sets were really low coming in at 15 & 14. The rest of the 4 minute Tabata, I was doing 16 or more. At the 7th set, I was able to do 20 in 20 seconds. I don’t know why I torture myself because only the lowest one counted, but I still pushed myself even until the end. I was still happy w/ my performance though. We finished w/ 2 min Front Plank & 1 min Side Plank (on each side). I was able to hold each one for the full time. I actually like planks because I can do them well. If only my abdominals will show. *sigh*
Workout – I’m feeling okay w/ the foods thus far. I like it that I’m making my food & trying out new recipes. It’s actually fun & I love experimenting & finding something that actually tastes good. It’s Friday & I’m looking forward to practicing my front squats. That’s on my list of goals for the end of the year so any practice is helpful.
WOD – Tabata – Row – Ring Dip – Air Squat (20 sec reps, 10 sec rest for 4 minutes for each exercise) My Results: 7 Row + 3 Ring Dip + 14 Air Squats = 24 reps. (Only counted the lowest reps for each exercise).
Front Squat – 5-5-3-3-2-2 Start @ 80% of 1RM & attempt to increase each set. I did 43-54-64-74-84-94lb. I’m happy w/ the Front Squats. I think I am getting stronger, so I’m hoping to do about 105 next time & maybe 115 soon to meet my goal. This is so exciting! My personal best is 96, which I didn’t do this time. We started the WOD w/ one group starting w/ the Row, which I was in the 2nd group starting w/ the Ring Dips. I was doing about 10-12 at the beginning, but then my arms started to get really tired & I ended up doing 7 as my lowest rep, which was still decent. Then off to row. The highest I got was 4 calories, but I ended up w/ 3 as my lowest. Then off to do the Air Squats. My legs were tired from the Row, so my first 2 sets were really low coming in at 15 & 14. The rest of the 4 minute Tabata, I was doing 16 or more. At the 7th set, I was able to do 20 in 20 seconds. I don’t know why I torture myself because only the lowest one counted, but I still pushed myself even until the end. I was still happy w/ my performance though. We finished w/ 2 min Front Plank & 1 min Side Plank (on each side). I was able to hold each one for the full time. I actually like planks because I can do them well. If only my abdominals will show. *sigh*
Wednesday, October 5, 2011
Crossfit Day 58
October 4, Tuesday
Workout – Yesterday was my CF’s 2 year anniversary. As of next Tuesday, I would have been here for exactly 3 months & it’s been a great 3 months.
WOD – At the top of every minute for 10 minute complete the following – 3 Snatch (Squat if you can –135/95 22), 5 Burpees. My Results: 22lb for Snatch.
We started off w/ Front Squats – 2-2-2-2-2 (Go Heavy). The last time I did them, I was able to do 83lb. I ended up doing: 65-76-86-86-96lb today. This is my personal best thus far! We practice snatches & I tried 33lb but it was too much for me since we have to basically bring the bar overhead. My right shoulder still cannot handle it, so I went down to 22lb. The WOD wasn’t too bad. I think I was getting slightly faster towards the last couple of minutes. We finished w/ 3x20 GHD Hip Extensions.
Workout – Yesterday was my CF’s 2 year anniversary. As of next Tuesday, I would have been here for exactly 3 months & it’s been a great 3 months.
WOD – At the top of every minute for 10 minute complete the following – 3 Snatch (Squat if you can –
We started off w/ Front Squats – 2-2-2-2-2 (Go Heavy). The last time I did them, I was able to do 83lb. I ended up doing: 65-76-86-86-96lb today. This is my personal best thus far! We practice snatches & I tried 33lb but it was too much for me since we have to basically bring the bar overhead. My right shoulder still cannot handle it, so I went down to 22lb. The WOD wasn’t too bad. I think I was getting slightly faster towards the last couple of minutes. We finished w/ 3x20 GHD Hip Extensions.
Wednesday, August 17, 2011
Crossfit Day 27
August 16, Tuesday
Workout – I’m nervous about today’s WOD. It looks really intense. My stomach is already turning. I always have this nervous energy whenever I know I have a WOD to do, but once I’m there, I’m pumped for the WOD. Let’s hope this one goes over well.
WOD – Rick’s Bday WOD – Complete the following for Time: 31 Calorie Row, 31 Front Squats (45lb), 31 Box Jumps (20”), 31 Toes to Bar, 31 Push Ups, 31 KB Swings (35), 31 Pull Ups (blue & purple band), 31 Jumping Lunges (2-for-1), 31 Burpees, 31 Double Unders My Results: 35:14 minutes.
Oh my goodness, that WOD was insane. I felt so completely out of shape during the entire WOD. I was slow w/ the row, & then I struggled w/ the front squats. My legs just wouldn’t cooperate. I was thinking it was from the 100 Air Squats I did the day before. I took my time & tried my best, but 31 repetitions are annoying! I was able to do the box jumps but I did rest in between. The toes to bar were difficult for me since I still can’t get my toes all the way up yet. For the push ups, the trainer came by & told me to keep my body in the plank position even if I have to do them on my knees. I’ve been doing push ups improperly since I hate them so much. Grrrrrr! The KB swings went ok, but we had to aim for almost overhead this time & the drop always gets my footing off kilter. The pull ups started off ok, but got harder & harder when having to do 31 of them. The jumping lunges completely, positively sucked! I hate them too. They get you so exhausted & it is 2-for-1 which means each leg only counts as .5! Argh! The burpees always stink too. I’m wondering if I’m doing them wrong too. I think I’m supposed to be in a push up position when I’m on the floor. I’ll check w/ the trainers because I feel like I’m cheating myself if I have the wrong form. To end it all were the double unders. I took off my sneakers & it was slightly easier to do them. I was able to do about 4 in a row (w/ a single jump in between), but I counted attempts as well because by that time, I had no more energy left in me. The WOD was incredible long & hard & I did not enjoy it one bit.
Workout – I’m nervous about today’s WOD. It looks really intense. My stomach is already turning. I always have this nervous energy whenever I know I have a WOD to do, but once I’m there, I’m pumped for the WOD. Let’s hope this one goes over well.
WOD – Rick’s Bday WOD – Complete the following for Time: 31 Calorie Row, 31 Front Squats (45lb), 31 Box Jumps (20”), 31 Toes to Bar, 31 Push Ups, 31 KB Swings (35), 31 Pull Ups (blue & purple band), 31 Jumping Lunges (2-for-1), 31 Burpees, 31 Double Unders My Results: 35:14 minutes.
Oh my goodness, that WOD was insane. I felt so completely out of shape during the entire WOD. I was slow w/ the row, & then I struggled w/ the front squats. My legs just wouldn’t cooperate. I was thinking it was from the 100 Air Squats I did the day before. I took my time & tried my best, but 31 repetitions are annoying! I was able to do the box jumps but I did rest in between. The toes to bar were difficult for me since I still can’t get my toes all the way up yet. For the push ups, the trainer came by & told me to keep my body in the plank position even if I have to do them on my knees. I’ve been doing push ups improperly since I hate them so much. Grrrrrr! The KB swings went ok, but we had to aim for almost overhead this time & the drop always gets my footing off kilter. The pull ups started off ok, but got harder & harder when having to do 31 of them. The jumping lunges completely, positively sucked! I hate them too. They get you so exhausted & it is 2-for-1 which means each leg only counts as .5! Argh! The burpees always stink too. I’m wondering if I’m doing them wrong too. I think I’m supposed to be in a push up position when I’m on the floor. I’ll check w/ the trainers because I feel like I’m cheating myself if I have the wrong form. To end it all were the double unders. I took off my sneakers & it was slightly easier to do them. I was able to do about 4 in a row (w/ a single jump in between), but I counted attempts as well because by that time, I had no more energy left in me. The WOD was incredible long & hard & I did not enjoy it one bit.
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