September 14, Wednesday
Workout – My shoulders are tired today from the Sumo deadlift high pulls. I really should have used a heat pack last night, but I got distracted w/ the ipad. It’s totally my fault, now my shoulders are paying the price of it. Tonight’s WOD has cleans & ring dips, which means more upper body work, which I’m not looking forward to, but I’ll do it because I’m very disciplined in the sense that if I’ve paid for it already, I better make good use of it (i.e. my CF membership). I’m just so annoying sometimes ain’t I?!? *sigh*
WOD – (same as 8/10/11) “Elizabeth” – 21-15-9 reps Squat Cleans (42), Ring Dips (blue) for Time. My Results: 10:39 minutes.
Clean practice for 10 minutes. Then we went into the WOD. It was really humid & hot in the gym so I was already sweating before the WOD. Then when we started doing the Squat Cleans, I was dripping sweat all over the place. I think CF is making me sweat a lot more than I normally do. I was able to finish before the other 3 girls, but 2 of them were using 63lbs which is way too much for me. I checked my results from 8/10 & I was 12 seconds slower today than I was back then. I’m not sure if it was because of the heat or what, but I wish I was able to do it slightly faster. Oh well, next time. We did 50 Toes to Bar afterwards. I can only do them 1 at a time & then I’d have to rest on the box. I tried to do 2 in a row & came really close but I still can’t completely get it. I was proud of myself that I did 50 even though it took a really long time.
Showing posts with label squat cleans. Show all posts
Showing posts with label squat cleans. Show all posts
Friday, September 16, 2011
Friday, September 9, 2011
Crossfit Day 42
September 8, Thursday
Workout – I decided to do Friday’s WOD since I won’t be attending that class.
WOD – 2 Squat Cleans @ 80% of 1 RM at every minute for 15 minutes. My Results: 47.5 lb.
I practice Split Jerks working up to a heavy single before the WOD. I was able to go up in weight from 42 to 57.5lb, which means I’m getting stronger…slowly. Then I had A & R go over the proper form for Squat Cleans. I have a hard time making a smooth transition from the deadlift position into the clean position. I have a tendency to not fully open my hips before I move my arms underneath the bar. I had Allen watch me to make sure my form was right. Then I started the WOD. I started w/ 32lb, & then went to 37.5, 42, 47.5. I stuck w/ 47.5lb because it was very challenging & I didn’t want to lose my form if I had gone w/ a heavier weight. I didn’t think doing 2 squat cleans every minute would be a good workout but I was dripping w/ sweat! The bottom of the squats gets difficult when you have to push yourself up again, but I was happy I was able to do them. I was able to do 32lb previously, but today I was able to go up to 47.5lb, yet another accomplishment for me!
Afterwards, D & I practiced double unders. I’ve been doing them in my socks because they get caught in my sneakers all the time. The trainer showed me an exercise on the wall where I’ll point my toes up & jump to hit the wall continuously. That’s supposed to help so I can do double unders w/ my shoes on. I have to admit, I look like an idiot running into the wall continuously. D & I couldn’t stop cracking up at how idiotic we look!I tried the new technique & I must say that really does change the way I jump & I was able to do a few more at a time. Awesome! D then forced me to practice my hand stands. I tried a few times by myself but was unable to get up onto the wall. She helped me out a few times but she said the last time she hardly even pushed me up. So I think I’m getting slightly better at it. I think it’s all mental. I am hoping I’ll eventually be able to get up by myself. I’m glad D always manages to push me to keep trying something I’m scared of. It definitely helps motivate me to continue practicing & getting better.
Workout – I decided to do Friday’s WOD since I won’t be attending that class.
WOD – 2 Squat Cleans @ 80% of 1 RM at every minute for 15 minutes. My Results: 47.5 lb.
I practice Split Jerks working up to a heavy single before the WOD. I was able to go up in weight from 42 to 57.5lb, which means I’m getting stronger…slowly. Then I had A & R go over the proper form for Squat Cleans. I have a hard time making a smooth transition from the deadlift position into the clean position. I have a tendency to not fully open my hips before I move my arms underneath the bar. I had Allen watch me to make sure my form was right. Then I started the WOD. I started w/ 32lb, & then went to 37.5, 42, 47.5. I stuck w/ 47.5lb because it was very challenging & I didn’t want to lose my form if I had gone w/ a heavier weight. I didn’t think doing 2 squat cleans every minute would be a good workout but I was dripping w/ sweat! The bottom of the squats gets difficult when you have to push yourself up again, but I was happy I was able to do them. I was able to do 32lb previously, but today I was able to go up to 47.5lb, yet another accomplishment for me!
Afterwards, D & I practiced double unders. I’ve been doing them in my socks because they get caught in my sneakers all the time. The trainer showed me an exercise on the wall where I’ll point my toes up & jump to hit the wall continuously. That’s supposed to help so I can do double unders w/ my shoes on. I have to admit, I look like an idiot running into the wall continuously. D & I couldn’t stop cracking up at how idiotic we look!I tried the new technique & I must say that really does change the way I jump & I was able to do a few more at a time. Awesome! D then forced me to practice my hand stands. I tried a few times by myself but was unable to get up onto the wall. She helped me out a few times but she said the last time she hardly even pushed me up. So I think I’m getting slightly better at it. I think it’s all mental. I am hoping I’ll eventually be able to get up by myself. I’m glad D always manages to push me to keep trying something I’m scared of. It definitely helps motivate me to continue practicing & getting better.
Thursday, August 11, 2011
Crossfit Day 24
August 10, Wednesday
Workout – Feeling hungry this week. I think it’s hormonal. I’ve been eating tons of fruits this week. I think I should eat more veggies since fruits have a lot of natural sugars, but they are so darn tasty & juicy especially during the summer months.
WOD – “Elizabeth” 21-15-9 reps – Squat Clean (42lb), Ring Dips (blue band - body should remain vertical & not fold over at the hip) for Time. My Results: 10:27 minutes.
We went over the Squat Cleans. I always forget what the Olympic lifts are. We start from the floor & raise the bar to mid thigh, then jump the bar, turn our arms & elbows underneath for the bar to land on the shoulders. As we’re doing this, we go into a squat position, & then stand back up. The squats are a killer w/ the added weight. I tried 52lb at first but thought it was too hard so I went down to 42lb. That was still very challenging for me since we have to go into the squat. It is very intensive. Then we go right into Ring Dips which I had assistance from the blue band. I just took my time to do the squat cleans properly. I was able to finish pretty quickly. I was amazed myself. At the time, 10 minutes seems like forever. Afterwards, we did 3x20 Toes to Bar. I still cannot get my toes to the bar yet, but I’m working on it. My core is getting a good workout from my attempts & I am hoping to get it strong enough to be able to do one properly sometime this year. Haha I have to say, doing 60 of them gets really, really tiresome.
Workout – Feeling hungry this week. I think it’s hormonal. I’ve been eating tons of fruits this week. I think I should eat more veggies since fruits have a lot of natural sugars, but they are so darn tasty & juicy especially during the summer months.
WOD – “Elizabeth” 21-15-9 reps – Squat Clean (42lb), Ring Dips (blue band - body should remain vertical & not fold over at the hip) for Time. My Results: 10:27 minutes.
We went over the Squat Cleans. I always forget what the Olympic lifts are. We start from the floor & raise the bar to mid thigh, then jump the bar, turn our arms & elbows underneath for the bar to land on the shoulders. As we’re doing this, we go into a squat position, & then stand back up. The squats are a killer w/ the added weight. I tried 52lb at first but thought it was too hard so I went down to 42lb. That was still very challenging for me since we have to go into the squat. It is very intensive. Then we go right into Ring Dips which I had assistance from the blue band. I just took my time to do the squat cleans properly. I was able to finish pretty quickly. I was amazed myself. At the time, 10 minutes seems like forever. Afterwards, we did 3x20 Toes to Bar. I still cannot get my toes to the bar yet, but I’m working on it. My core is getting a good workout from my attempts & I am hoping to get it strong enough to be able to do one properly sometime this year. Haha I have to say, doing 60 of them gets really, really tiresome.
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