Mama T's Muscle Bound Challenge

[This is Seth]

We walked about a half mile and then grabbed a cab. Mama wanted to go off on her own adventure though.. with her glow sticks.

[The Tin Man]

How were the fireworks? After it seemed like they might postpone my friends and I got to the very Serious Business of watching Independence Day.

[Mama T]

yeah i kept my eye on the T as i was going down Comm ave to see if i could hop on, and every train that went by was jam-packed, so i think i made the right decision in walking. it was nice out... my legs work... America!

also, the fireworks were amazing. such a good show, and there were some new shapes! what up, cube and floaty red fireworks??

and Gunslinger.... i like it! makes me wanna make Pew! Pew! noises.

07-05-12

CF 6PM class

5x3 Clean Pull (demo)

** got up to 111lbs. i would have liked to go heavier, but we ran out of time.

then:

7 Rounds For time

7 Thrusters 115/75 (did 43)

7 Pull-ups (used bands 1st round, then switched in incline rows)

7 Burpees

12 min cap

Got 5 rounds + 4. those thrusters really ate up a lot of my time, as that weight was probably too heavy for fast volume work. if i went lighter, i think i could've finished this, but hey, i'm a Warrior, and i like heavier things, so i'm glad i stuck with it!

goal-related:

- need to buy more fish oil.

- i set up a meeting with the operations manager at CF for next Tuesday to go over the details of my internship. SO pumped!!

- been studying my ACSM flashcards like a mofo. Still need to finish writing out flash cards.

- tracking my food for the most part. just tracked yesterday's, only got little more than my body weight's worth of protein, so boo that.

[Morrigainz]

just tracked yesterday's, only got little more than my body weight's worth of protein, so boo that.

Words of a true warrior

[bigm141414]

- i set up a meeting with the operations manager at CF for next Tuesday to go over the details of my internship. SO pumped!!

*...taps foot impatiently...*

C'mon Boston nerds open up an NF box already. Gah!

Seriously though, this is awesome. I hope you get it! That way I can bug you instead of spezzy on programming type stuff

[Hermione Gainser]

Yay! Nice clean pulls! Go on with your bad self (btw, love reading about you wandering around where I used to wander around. it's fun)! So excited for the internship stuff! Yay!

[nightlight]

ugh. thrusters. they suck. so bad.

[sugar64]

then:

7 Rounds For time

7 Thrusters 115/75 (did 43)

7 Pull-ups (used bands 1st round, then switched in incline rows)

7 Burpees

12 min cap

Got 5 rounds + 4. those thrusters really ate up a lot of my time, as that weight was probably too heavy for fast volume work. if i went lighter, i think i could've finished this, but hey, i'm a Warrior, and i like heavier things, so i'm glad i stuck with it!

Keeping it heavier like a pro Plus, if you wanna build some extra booty thrusters are totally the way to do it (and who can really be against that).

But srsly, you are killing this challenge! Super congrats on your CF internship dealio too :3

[jdanger]

and there were some new shapes! what up, cube and floaty red fireworks??

I refuse to believe it. There hasn't been any progress in the shapes department for millennia. I think if it were possible to create a cube firework it would have been done before now.

[Mama T]

Words of a true warrior

*...taps foot impatiently...*

C'mon Boston nerds open up an NF box already. Gah!

Seriously though, this is awesome. I hope you get it! That way I can bug you instead of spezzy on programming type stuff

thanks! and an NF box would totally work out here, as there are like a million Bostonian nerds. NERD POWERRR. Plus, CrossFit Nerds has an awesome ring to it.

Yay! Nice clean pulls! Go on with your bad self (btw, love reading about you wandering around where I used to wander around. it's fun)! So excited for the internship stuff! Yay!

thanks lady! also clean pulls are pretty fun - i was just thinking about how i missed deadlifts, so that definitely helped.

ugh. thrusters. they suck. so bad.

yeah you know you're in trouble when burpees aren't even the worst part of a wod, ha.

Keeping it heavier like a pro Plus, if you wanna build some extra booty thrusters are totally the way to do it (and who can really be against that).

But srsly, you are killing this challenge! Super congrats on your CF internship dealio too :3

yes, do all the booty workouts! and super thanks!

I refuse to believe it. There hasn't been any progress in the shapes department for millennia. I think if it were possible to create a cube firework it would have been done before now.

you've been cubed! and smiley faced! ... this video is 5 years old, so i guess cubes aren't so new. but still...

[Hermione Gainser]

you've been cubed! and smiley faced! ... this video is 5 years old, so i guess cubes aren't so new. but still...

pwnd, as they say.

[weirdquark]

yeah you know you're in trouble when burpees aren't even the worst part of a wod, ha.

you've been cubed! and smiley faced! ... this video is 5 years old, so i guess cubes aren't so new. but still...

Seven burpees sounds like the easy bit of that WOD, though I guess it depends on how much weight you use for the thrusters and how close it is to your max. I should do thrusters again; it's been a while.

But are the fireworks real cubes or 2-D representation of a cube?

[Mama T]

time to updateeee!

07-06-12

CF open gym. Mama needed some alone time with the barbell.

mobility

rowing: 500m x 2: 2:15, 2:18

I read this article on a simple way to do strength training, and decided to apply it to snatch & clean practice. If you don't want to read the article (even though you should, if you like all things Warrior), it basically is a workout based on your estimated 6RM max:

Warm up set 1: 10 reps @ 50% of 6RM

Warm up set 2: 6 reps @ 75% of 6RM

Working Set 1: ARMAP (with good form) @ 6RM. If your estimated 6RM is right, you should get 5-7 reps

Working Set 2: AMRAP w/ adjusted weight based on Working Set 1

Hang snatch

20lbs x10, 30x6, 40x7, 40x3, 40x2

** my estimate 6rm was 40lbs, and it was spot on.

Hang clean

25lbs x10, 37x6, 50x11, 55x5, 60x3x2

** my estimate 6rm was 50lbs, and it was a bit too light.

power clean

65x5

70x2

65x3

then got sucked into doing 200 kb swings w/ my Oly coach, going in sets from #'s 1 - 20, sometimes stringing the sets together, and taking a break. She was inspired by this crazy article.

200m farmer's carry w/ 26lb kbs in each hand.

07-07-12

unplanned rest day. slept for about 13 hours, so i think i needed it. went to the MFA, grocery shopped, cleaned my room, read. nice li'l Saturday.

07-08-12

CF 9:30 AM class. Had to make up for Saturday!

1 Mile Run Test

rest 12 min, then:

"Angie"

100 Pullups

100 Pushups

100 Situps

100 Squats

guys, i ran my fastest mile ever!! I got 7:58. i have never been a speed demon, so i'm pretty happy with this number, considering i have not been running on a regular basis. CrossFit has not only made me physically stronger, but mentally as well. My will power muscles were working just as hard as my leg muscles! I got 31:35 on Angie. The pull-ups were a combo of banded pull-ups and decline rows. push-ups were on my knees.

07-09-12

CF 6AM class

Front Squat, 15 minutes to work up to a heavy 5

then:

42 Wall Ball (8lbs)

21 Hand Stand pushups (feet on a box)

21 Clean highpull (55lbs)

30 Wall Ball

15 Hand Stand pushups

15 Clean highpull

18 Wall Ball

9 Hand Stand pushups

9 Clean highpull

Got 75lbs on my front squat, and 14:24 on the WoD. I had 75 as a number to reach in my head, but I feel like if i really pushed it, I could've gotten 80lbs. next time! The wod was pretty fun too. Think I need to upgrade to a 10lb ball for the wall balls.

excited to hang w/ some east coast Nerds tonight!

[The Tin Man]

Judging solely by the amount of time it took me to just read about your badassery, you're amazing.

And I too needed rest Friday night/Saturday morning. I woke up at 1pm for the first time in I don't know how long.

[jdanger]

Good stuff as always. And oh boy.. the 6RM APRE program has been around for a long time (created by one of my man crushes Yuri Verkhoshansky). I didn't read the article but I hope he gave my boy some props. Anywho.. I'm a little trepidatious about applying this form of autoregulation to the Olympic lifts but as long as technique is the primary focus and you aren't trying to be a Baddass and hitting extra reps past form fatigue rock it out. Further down the spectrum once you're an intermediate lifter the lifts become too capricious to really gauge rep targets in this way but different forms of autoregulation can and are still widely used - think "day max" and "by feel" type prescriptions. It's a valid way to train and I was actually going to make a post involving it that got eaten a few days ago, weird timing. C'est la vie.

[Hermione Gainser]

I'm torn between my desire to click through and my fear that Mama T will get me hooked on yet another warrior related blog. What to do?! Yeah, I'll probably read it.

YAY!! Congrats on your fastest mile evar! That's really exciting (and pretty damn fast imho)

Keep killing it, amiga!

[jdanger]

Also, those fireworks.. Totally a shop. I can tell by the pixels. Nice try.

[Seabright]

guys, i ran my fastest mile ever!! I got 7:58. i have never been a speed demon, so i'm pretty happy with this number, considering i have not been running on a regular basis. CrossFit has not only made me physically stronger, but mentally as well. My will power muscles were working just as hard as my leg muscles!

Yeah!! AWESOMETOWN!!

[weirdquark]

Your workouts are full of awesome.

[Robzilla1983]

guys, i ran my fastest mile ever!! I got 7:58. i have never been a speed demon, so i'm pretty happy with this number, considering i have not been running on a regular basis. CrossFit has not only made me physically stronger, but mentally as well. My will power muscles were working just as hard as my leg muscles! I got 31:35 on Angie. The pull-ups were a combo of banded pull-ups and decline rows. push-ups were on my knees.

Nice work on the run!

And nice work getting mentally stronger! That's the tough one. That's what I've been finding lately too. Even with today's workout, I had full intentions on half assing it, but once I started I just pushed through and came out with a respectable time.

Angie sounds nasty. We had that come up once, but it was during the Open, so I did whatever the open workout was that night. Which I think was the AMRAP 15 box jumps, 12 push press, toes to bar one. Absolutely brutal workout, but still one of my favourites.

[Tom Kenobi]

You know, I thought I felt a tremor of The Force, mixed with The Quickening and low and behold it was Mama T getting her speed on with her fastest mile ever! NICE! Again, I say: NICE!

[Mama T]

Also, those fireworks.. Totally a shop. I can tell by the pixels. Nice try.

Nerd.

Nice work on the run!

And nice work getting mentally stronger! That's the tough one. That's what I've been finding lately too. Even with today's workout, I had full intentions on half assing it, but once I started I just pushed through and came out with a respectable time.

Angie sounds nasty. We had that come up once, but it was during the Open, so I did whatever the open workout was that night. Which I think was the AMRAP 15 box jumps, 12 push press, toes to bar one. Absolutely brutal workout, but still one of my favourites.

Yeah the mental aspect is huge, and I’m so appreciative that I’m getting a chance to work on that, as it carries over to so many other things in life too.

You know, I thought I felt a tremor of The Force, mixed with The Quickening and low and behold it was Mama T getting her speed on with her fastest mile ever! NICE! Again, I say: NICE!

Judging solely by the amount of time it took me to just read about your badassery, you're amazing.

And I too needed rest Friday night/Saturday morning. I woke up at 1pm for the first time in I don't know how long.

I'm torn between my desire to click through and my fear that Mama T will get me hooked on yet another warrior related blog. What to do?! Yeah, I'll probably read it.

YAY!! Congrats on your fastest mile evar! That's really exciting (and pretty damn fast imho)

Keep killing it, amiga!

Yeah!! AWESOMETOWN!!

Your workouts are full of awesome.

Thanks guys!! :D

Tinney, starting crossfit has made me realize how important sleep is. And has reignited my passion for it.

Tom – RAWR!

also, pretty happy the kb swing crazy has spread to the forums. i'm pretty sure my Oly coach has roped in a handful of people at my box. I'm going to have to ask her if we can get legit about this and do measurements before and after. otherwise, what's the point?

On another note, someone posted this video on the CFB blog, and Dave Castro’s deadlift near the end is pretty funny (struggles for :25 seconds). But I have to ask, who is Dave Castro? He pales in comparison to the other guys, and I know he’s employed by CF, but really not much else…

[nightlight]

omg. that deadlift had me ROLLING on the floor in hysterics.

Dave Castro is basically the guy that announces the games wods, and makes them up with HQ.

not as smug as bozeman though. hahah.

[Bean]

That kb crazy is unbelievable. 10 days of 1000 swings a day!

[Morrigainz]

OMG...that "deadlift"...ahahahahha! Wow he is totally a pansy compared to the other dudes!

'Course, I guess I can't really talk, since I can't lift NEARLY that much