TerraNik's CrossFit Padawan Challenge #2 - Strength, Skill and Endurance

[TerraNik]

I've turned my challenge into a 50-day challenge, starting 31 December 2012 and then for 7 weeks. Last challenge I started CrossFit and was really working on the fundamental movements and this challenge will be building on that. This is only my ?5th week of CrossFit, so I'm still very much a beginner! 

 

Baseline Stats

Age/Sex: 29yo Female
Height: 183cm (6'0") 
Weight: 82.3kg (181.4lbs)
Bust: 92cm (36")
Waist: 72cm (28")
Hips: 102cm (40")
Thighs: 96cm (37")
BF%: 25.4% 
LBM: 61.4kg 

 

 

STR: 8.5

DEX: 2.5
STA: 7.75

CON: 6.0

WIS: 5.0

CHA: 3.0

 

Current Skills: 

Push-ups: 1 strict, 10 assisted with red band

Pull-up: kipping assisted with purple band, strict assisted with blue band

Pistol squat: 3 risers + medicine ball

Burpees: 71 in 7 minutes

Air squats: 10 unbroken with full depth

Double under: 5 unbroken

1000m row: 3:59

Deadlift: 90kg

Power clean: 42kg

Bench press: 37.5kg

Back squat: 50kg

KB swing: 20kg

KB snatch: 16kg 

 

 

 

My Goals

 

Goal 1: Strength  STR +3 | CHA +1

"You've only begun to discover your power"

* 3 strict push-ups

* 1 kipping pull-up (yellow band)

* Pistol squats with 2 risers and medicine ball

* Back squat 55kg

 

 

 

 

 

Goal 2: Skill  DEX +3 | STR +1

"Your feeble skills are no match for the power of the Dark Side"

* 15 double unders unbroken

* Practice kipping pull-ups 3 days per week

* Practice handstands 4 days per week

 

 

 

 

Goal 3: Endurance STA +3 | DEX +1

"Travelling through hyperspace isn't like dusting crops, boy!"

* 50 day burpee challenge

* 15 40 air squats unbroken

* Row 1000m under 3:50

 

 

 

Goal 4: Life WIS +3 | CON +1

"But Master Yoda says I should be mindful of the future"

"But not at the expense of the moment..."

* Dogs: Walk or train dogs daily

* Photography: weekly photography session, must post photos

* Friends/family: phone or visit one friend and parents weekly

 

 

Non-Graded Goals

* Remain 100% Paleo 

* Aim 2% body fat loss

* Maintain or gain muscle mass 

* Aim improving nutrition - reduce fruit intake to 2/day, reduce nut intake to have 2 nut-free days

* Get DEXA scan - assessment of bone mineral density + accurate body fat testing 

 

 

Scoring will be based on either achieving the goal or based on percentage of days I planned to practice for skill goals. 

 

This challenge I'll be posting mini-goals each week to direct my training. 

[TerraNik]

Week 1: Goals

 

Goal 1: Strength

"You've only begun to discover your power"

 

* Single arm rows 3 times per week

* Practice strict push-ups 2 days per week

* Practice pull-ups 2 days per week

* Practice shoulder activation 4 days per week

* Practice squats 3 days per week

* Practice pistol squats 2 days per week

 

 

Goal 2: Skill

"Your feeble skills are no match for the power of the Dark Side"

 

* Practice double unders 4 days per week

* Practice handstands 4 days per week

* Practice kipping 3 days per week

 

 

Goal 3: Endurance

"Travelling through hyperspace isn't like dusting crops, boy!"

 

* Burpee Challenge: Day 1 - 7

* Practice air squats 3 days per week

* Practice jack-in-the-box squats 3 days per week

 

 

 

Goal 4: Life

"But Master Yoda says I should be mindful of the future"

"But not at the expense of the moment..."

 

* Dogs: Walk or train dogs daily

* Photography: one photography session of dogs and post photos

* Friends/family: visit Nic; visit parents

[TerraNik]

Mon 31 December 2012'

 

A bit of a slow start to the challenge as my Box was closed! I did my own little WOD of skills training instead. 

 

4 rounds of: 

 - Handstands x 3 (30 seconds each)

 - One-arm row 15kg DB  x 10 per arm

 - Shoulder activation on pull-up bar x 10

 - Double unders x 15 

 

New PR! 6 double unders unbroken! 

 

Burpee challenge: 1 burpee completed

 

Life:

- visited Nic for NYE instead of staying home (had to work a 15-hour shift the next day). 

- trained all 3 dogs. 

[TerraNik]

Tuesday 1 January 2013 

 

Worked a 15-hour shift, so no training today. 

 

Burpee challenge: 2 burpees completed. 

 

Life: 

- Very quick training session with the dogs. They get so neglected on these long shift days! 

[TerraNik]

Wednesday 2 January 2013

 

Yay! My Box is now open! Only had 4 hours of sleep after my shift yesterday, so it was more of a Zombie-WOD! 

 

Strength: Back squats

5 x 30kg

5 x 35kg

5 x 40kg (failed the 5th) 

3 x 42kg

2 x 42kg 

 

WOD: AMRAP (12 minute cap)

- 50 double unders

- 15 x 25kg back squat (forgot I had a 15kg bar - was aiming for 30kg)

- 50 double unders

- 200m run 

 

1 round + 27 DUs (142 reps). 

 

Very happy with the WOD! My goal was to perform all the DUs rather than break them into singles, but unfortunately that slowed me right down! I'll be bringing my own rope from now on - the ones they have are just a little too short for me. 

 

Burpee challenge: 3 burpees completed. 

 

Life: trained all 3 dogs plus 1-hour frisbee session with Kelpie. 

[TerraNik]

Thursday 3 January 2013 

 

Double session today! 

 

Strength: Olympic Snatch 

15 minutes of skills training

15kg bar - towards the end of the time limit I did my first ever full snatch without pausing before I went into the squat. I have the movement down now and managed about 15 of them! Yew! 

 

WOD: 30/20/10 reps of: 

 - 16kg KB snatch (e.g. 15/arm) 

 - Chest to Bar (purple + orange band) 

 

Time: 15:50 

 

Very happy with the KB snatch! I think it's time to move up to the 20kg. The 16kg was almost too easy. 

 

Lovely bruises from the KB!

 

 

 

 

 

 

My second session was PT tonight. 

 

Part 1: Clean & Push Jerk practice

Drill - 35kg bar 

5 rounds of:

2 x hang clean + front squat

1 x push jerk 

 

That went really well! My squat is the limiting factor, unfortunately! I can push jerk more than 35kg but I was struggling a little with the front squat technique so we didn't want to increase the weight. I'm getting better though! I just need my legs to hurry up and get stronger! 

 

 

Part 2: HSPU training

This was the first time I had done any attempts at handstand pushups. My handstands are good so I have an okay basis to start from, but I struggled with this! I learned how to do a kipping HSPU, but I just don't have the upper body strength to get to a lock out. This is a work in progress and I am hoping to get a HSPU by the end of the year. 

 

 

 

Life: 

 - Long training session with the dogs. I am teaching my Kelpie to do handstands like my other dogs. He's making good progress. 

 

 

Burpee challenge: 4 burpees completed. 

 

 

Strength: single arm rows 3 sets of 10 x 15kg per arm 

[surge_supra]

Great logging and great goals! CF sounds like a ton of fun and it's great that you know when to increase the weight and when to learn the form.

 

You are beyond well on your way to success.

 

Good luck!!

[jimmie65]

Love your goals!

[TerraNik]

Thanks guys! I appreciate you popping in!

 

Friday 4 January 2013 

 

Holy barbell... What a session! I was SMASHED!

 

 

Strength: EMOTM for 7 min 

1 x power clean 

1 x push press 

1 x push jerk 

1 x split jerk 

With 37.5kg bar (90% max power clean)

 

That was so much fun! Man I love lifting! New PR for overhead. Yew!  

 

 

WOD: 5 rounds for time 

- 5 x 30kg front squat

- 5 x 30kg push jerk 

- 10 lateral burpees 

 

Time 16:14 

 

Also did some kipping practice and got some tips from one of the other members. 

 

After the WOD, I just about died and couldn't get up for a good 10 minutes. Literally. My arms wouldn't take my weight when I tried to get off my butt. I'm gonna be sore tomorrow!!!! I felt completely wasted for the rest of the morning! 

 

 

Mobility

On a spur of the moment, I decided to head back to the box tonight to attend the mobility class. I'd never been - I usually do my own mobility at home. But it was great! I learned some new stretches and really got into my hip flexors and hamis. Butterfly stretch with 10kg plate each leg... So fun. :/ But worth it!

 

 

Burpee Challenge: 5 burpees completed. 

 

Life: Visited parents tonight for 1.5 hours. Spent quality time with the dogs tonight - no training or walk, but just chilling with them. We have two comps on the weekend, so they are being rested. 

 

[surge_supra]

Sounds like an epic workout since you got a PR! Congratulations! Glad to hear about the mobility class going well too

[TerraNik]

Just popping in to say my prediction was right. Wow... I haven't been this sore since my first ever CF workout. My poor lats!

 

Just read this morning's WOD - Row, thrusters, sled push and strict pushups... I'm a little scared right now!!! 

[TerraNik]

Saturday 5 January 2013

 

That was FUN! I love team WODs! 

 

Teams of 3 

WOD A: 12 min AMRAP 

 * Max calorie row 

 * 25kg Thrusters 

 

5 min break

 

WOD B: 12 min AMRAP 

 * 10m sled push

 * Strict push-ups (banded) 

 

 

My strength is in rowing, so I took up position on the rower to start the WOD, while the 2 others alternated doing thrusters. I used the opportunity to see where I was at with my 1000m row but without totally killing myself knowing I had to do some thrusters when we switched around... And yew! I GOT A PR!!!!!!! I managed 3:55 (4 seconds faster than my max effort 1000m row a couple of weeks ago). I can't believe how fast my fitness is improving! It's crazy! 

 

 

Burpee challenge: 6 burpees completed 

 

Life: the dogs have a comp tonight - hopefully it's not too hot! 

 

 

 

And now I feel smashed after coming home and cleaning the entire house. And HUNGRY! OMG so hungry! I am eating ALL the foods today! 

[jimmie65]

Helluva WOD. Congrats on the PR.

[TerraNik]

Sunday 7 January 2013 

 

Active rest day today. Mowed my lawn for 1.5 hours (I have a very large yard!!) and just spent a little while working on a few drills - one-arm rows, pistols, shoulder activation, handstands and DUs. I'm soooo done for the day. 

 

Life: Last night my dog, Jedi got High in Trial at Rally-Obedience with a perfect score of 100. We have another trial tonight, so the dogs are having a quiet morning. I threw the ball for Revan, my Kelpie for a little while and took some photos of him at the same time, so I've counted that towards my photography session. I'll see if I have time to edit the photos and upload them. Ahsoka refused to pose for photos - she decided she is having a sleep-day today. I don't blame her - it's a hot one! 

 

 

Burpee challenge: 7 burpees completed.

[TerraNik]

Week 1: Summary

 

 

Weight: 81.7kg (-0.5kg this week; -2.9kg total)

Body Fat: 25.4% (+0.5% this week; -5.6% total)

LBM: 61.0kg (-0.8kg this week; +3.0kg total)

 

Goal 1: You've only begun to discover your power"

My strength sessions this week have gone to plan - I managed to meet all my targets for number of sessions for each component. The pistols were probably the worst this week though. It takes me forever to warm up the movement! Hopefully that will improve the more I do them.

 

PR: overhead press 37.5kg 

 

 

Goal 2: "Your feeble skills are no match for the power of the Dark Side"

I nailed this week's skills training! I met all my targets again and even got a PR for DUs. I-'m really happy that I was able to Rx the DU's in a WOD, too! 

 

PR: 6 double unders unbroken

 

 

Goal 3: "Travelling through hyperspace isn't like dusting crops, boy!"

Burpee Challenge Day 1-7 completed! I have been doing them in random places (e.g. staff lounge at work!) and in my work clothes. I have a feeling that from next week I'll actually have to put in a bit more effort! I have been performing the burpees with strict technique though, because I do tend to get a little lazy with them. I'm hoping this will improve my technique and strength in the long run. 

 

 

Goal 4: "But Master Yoda says I should be mindful of the future"

            "But not at the expense of the moment"

I really like this goal. Out of all of my goals for this challenge, interestingly this one is the most challenging for me! I have a tendency to throw myself into things and ignore everything else in my life, which is great in some ways but not so good for balance. This week the dogs got a lot more attention even though my work hours were the same, so they are much happier! I cracked out the camera for the first time in a while, but I need to edit the shots so I haven't got any to show at the moment. And I managed a visit to my best mate and to my parents. Win! 

 

Non-Graded Goals: 

100% Paleo - Check! 

Protein - mostly >100g/day

Cals - On average about 1800/day, but some days were as high as 2100cals. 

 

Oh, and got called "Muscles" but a check-out lady this week! That's a first! 

 

I felt a little too stretched this week physically, so I think next week I will reduce the number of days I practice some movements. Bring on week 2!  

[TerraNik]

Week 2: Goals

 

Goal 1: Strength

"You've only begun to discover your power"

* Single arm rows 3 times per week

* Practice strict push-ups 2 days per week

* Practice pull-ups 2 days per week

* Practice shoulder activation 3 days per week

* Practice squats 3 days per week

* Practice pistol squats 1 day per week

 

 

Goal 2: Skill

"Your feeble skills are no match for the power of the Dark Side"

* Practice double unders 3 days per week

* Practice handstands 4 days per week

* Practice kipping 2 days per week

* Attend PT 

 

 

Goal 3: Endurance

"Travelling through hyperspace isn't like dusting crops, boy!"

* Burpee Challenge: Day 8 - 14

* Practice air squats 3 days per week

* Practice jack-in-the-box squats 3 days per week

 

 

 

Goal 4: Life

"But Master Yoda says I should be mindful of the future"

"But not at the expense of the moment..."

* Dogs: Walk or train dogs daily

* Photography: one photography session and post photos

* Friends/family: phone/visit friend; phone/visit parents

[jimmie65]

Oh, and got called "Muscles" but a check-out lady this week! That's a first! 

 

Now that's a morale booster!

[TerraNik]

It sure was, Jimmie!

 

Monday 7 January 2013

 

Strength: 15 min to find 1RM squat clean & jerk 

NEW PR!!!!! 42kg! Failed the 43kg jerk (near miss! Just didn't get a good enough lock out on the jerk and ran out of time to try again!) 

 

WOD: for time 

400m run

40 ring rows 

300m run 

30 ring rows 

200m run 

20 ring rows 

100m run 

10 ring rows 

 

13:49

 

I'm so pleased with my split jerk! That's the second time I've ever done the movement and the heaviest I've ever lifted overhead! Can't complain! Lifting overhead is one of the most satisfying things for me. I really, really love it! 

 

 

Burpee challenge: 8 burpees completed. 

 

 

Skills training: handstands, shoulder activation 

 

 

Life: The dogs got a big play session when I got home from work. It's way too hot to take them for a walk though and in this weather I am definitely not asking them to train. I figure if I'm too hot to use my brain, so are my dogs! 

 

[Affekonig]

You are seriously tearing it up, awesome!

 

Your nut-free-day goal is intimidating, I think I might just die on the spot if I had to give up cashews.

[TerraNik]

You are seriously tearing it up, awesome!

 

Your nut-free-day goal is intimidating, I think I might just die on the spot if I had to give up cashews.

 

Yeah I'm struggling with that one!! I have minimised it to once per day, so that's a start!

 

 

 

Tuesday 8 January 2013

 

I had a double session today - PT immediately followed by the WOD. That meant I was getting up at 330am! Lucky I'm a morning middle of the night person! 

 

 

PT:

 - Handstand push-up drills (I still suck at the handstand kip. This is probably my worst movement) 

 - Pistol squat drills

 

I was SOOO excited! I GOT INTO FULL DEPTH PISTOL ON EACH LEG!!!!!! I just uhmm... couldn't get back up. So then we worked on strength. 

 

 - 25kg barbell box step ups x 25

 - 10kg dumbbell strict press x 30 

 

Meanwhile, I also did a set of air squats to warm up for the pistols and amazingly I did 20 full-depth air squats with absolutely no sign that I would need a break. I think I need to re-evaluate my goal there... I was aiming for 15 after the 7 weeks, so I might change that to 40. 

 

Hero WOD: "Ship"

9 rounds for time (modified) 

 

 - 7 x 25kg squat clean (first round I did 30kg but my form was sketchy so I dropped to 25 and used perfect form) 

 - 8 x 20" box jump burpees 

 

Time 33:30 

 

 

I was really pleased with that. I was really not happy with my form with the 30kg squat cleans - I tend to lose my core and let my shoulders roll forward. With the 25kgs I felt MUCH better, so I figure it's best to use perfect form and lighter weight than potentially injure myself at the worst but learn bad techniques at best. 

 

 

Burpee Challenge: 9 burpees completed. 

 

 

Life: Again, it's way too hot to take the dogs anywhere, even down to the lake. It's 43 degrees (110F) so they are really not happy at the moment. I think we'll just chill out tonight. I am visiting my parents tonight - another goal ticked off! 

 

 

 

[TerraNik]

 

Wednesday 9 January 2013

 

WOD:

3 rounds for total score 

1 min on : 1 min rest 

Pushups (thin red band)    10/12/12 reps

Situps                                 35/34/37 reps 

9kg Slam ball                     26/30/33 reps

57.5kg sled push (metres) 20/12/12 (struggle!!! mostly technique issue)

Row (calories)                    21/20/18

 

Total score 333 

 

The WOD was awesome. I really pushed myself hard, but you can definitely see my weakness -- PUSH UPS! They're getting easier though. I'll get there!

 

 

Some bad news though... My right knee is screwed up. It's quite sore when walking up and down stairs (mostly up) and I couldn't even do an air squat this morning without a really sharp pain antero-medially. I'm crushed. I hope it's nothing but I'm fearing the worst. Medial meniscus at worst... Patella tracking issue at best. Arghhhhhhh! Cracked out the big guns this morning (meloxicam) and I've been icing the freezing hell out of it, but if its not better by the end of the week I'm visiting my awesome physio. So PO right now.

 

Burpee Challenge: 10 (slow) burpees completed.

 

No other leg work done today. I'm on a self-inflicted ban on all squats.

 

Life:  visited my parents AGAIN! Two days in a row - they almost died of shock. The weather is MUCH cooler so the dogs win an intense training session tonight!

 

Nutrition: Only one piece of fruit today! Yeahh! Can't say the same thing for nuts though.

 

[Affekonig]

Ugh, know how frustrating that is, I messed up my shoulder during the challenge a few months ago.  Hoping you have an easy recovery.

[TerraNik]

Ugh, know how frustrating that is, I messed up my shoulder during the challenge a few months ago.  Hoping you have an easy recovery.

 

Thanks. I am devastated! This morning it's feeling SLIGHTLY better... Not enough though. I think I've done some real damage. 

[TerraNik]

Thursday 10 January 2013

Today's WOD was a killer. Felt like I was going to vomit 2/3 through it... It was one of those sessions that didn't look so tough on the board, but felt like hell. I feel a little sick this afternoon though so maybe I'm coming down with something. 

WOD: 3 rounds for time 
800m run
50 KB swings (16kg) 
40 overhead 15kg plate lunges 
60 knees to chest 

Time: 54:24

I Rx'd the whole thing except for the K2C - should've been 30 x toes to bar. Amazingly my knee was totally fine with the lunges. Go figure. My doc and physio don't get back until Monday so I'll go see them next week and hopefully get an MRI. For now I am blissfully in denial. 


Burpee Challenge: Burpees done! 

Skills: Double unders & handstands

 

Extra credit: Planks! 

 

Life: Took the dogs for a walk tonight. It was so nice now that the weather is much cooler! 

 

Yay: For the second time this week, someone commented on my muscles!!! 

[surge_supra]

Sorry to hear about your knee. As a fellow knee-problem-er I hope you feel better soon.

What works for me is taking a break from working out for a few days. As much as I hate every second of it I just concentrate on stretching, icing and doing other administrative tasks to keep myself feeling productive. I never want to turn an ache or pain into something more serious by messing with it esp because it prolongs the problem -.-