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TerraNik's CrossFit Padawan Challenge #4 - Don't Neglect Leg Day!


TerraNik

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After getting my first T2B and first kipping pull-up last challenge, I want to build on those skills as well as continue to work on my strength and gymnastics. Most importantly though, my squats will be making a comeback! I haven't been able to squat for a while due to my knee injury and I've lost a LOT of leg strength. Currently my power lifts are WAY ahead because my legs are so weak in comparison to my upper body, and now that my knee is coping with re-introducing leg work this past week, it's time to start closing that gap! 

 

 


Starting Stats (14/4/13): 

Age: 29

Sex: Female  

Weight: 84.0kg

Bust: 92cm 

Waist: 73cm

Belly: 78cm

Widest: 89cm

Hips: 103cm

Thighs: 96cm

 

Previous DEXA (24/01/13): 

BF: 28.0%

LBM: 57.8kg

 

 

STR 16.5

DEX 9

STA 12.75

CON 9

WIS 9

CHA 5 

 

 

Current Skills: 

Push-ups: 15 strict

Pull-up: 1 kipping pull-up; 5 strict (2nd lightest band)

Pistol squat: 1 riser + medicine ball

Air squats: 40 unbroken with full depth

T2B: 1

Double under: 20 unbroken

1000m row: 3:49

500m row: 1:43

Wall Handstand: 2:00

Deadlift: 100kg (220.5lbs)

Power clean: 55kg (121lbs)

Hang power clean: 44kg (97lbs)

Clean: 45kg (99lbs) - old PR. Current PR post-injury 37kg (81.5lbs)

Push press: 40kg (88lbs)

Jerk: 55kg (121lbs)

Power snatch: 39kg (86lbs)

Snatch: 27.5kg (60.5lbs)

Bench press: 40kg (88lbs)

Back squat: 50kg (110lbs) - old PR. Current PR post-injury - not tested. 

KB swing: 24kg (53lbs)

KB snatch: 20kg (44lbs)

 

 

Goal 1: Get Stronger!   (STR 4.0 | STA 0.5 | CHA 0.5) 

- Deadlift >= 105kg

- Snatch >= 30kg

- Bench press >= 45kg

- 2 T2B unbroken

- 2 kipping pull-ups unbroken

- 8 strict pull-ups (lightest band)

- Heavy squats twice per week

- Front squat or clean >=40kg 

 

Goal 2: Technique, Technique, Technique!     (DEX 3.5 | WIS 0.5) 

- Practice gymnastic skills 3 days per week (e.g. rings, handstands, T2B)

- Attend PT twice per week

- 50 days of double unders (commencing week 2)

 

Goal 3: Feel the Burn!    (STA 2.5 | STR 0.5) 

- 50 days of pull-ups/push-ups (commencing week 2)

- 1000m row <3:48

 

Goal 4: You Want a Home CrossFit Set-Up? Earn It!    (WIS 3) 

- Save! Save! Save!

- Save $350 throughout the challenge

 

Non-Graded Goals

- Repeat DEXA scan  

- Continue 100% Paleo 

- Continue house-cleaning on daily basis 

- Visit dentist

- Go open water swimming for first time

 

Bring it! 

Level 8 Wookiee Ranger

STR 33.5 | DEX 17.5 | STA 17.75 | CON 14.5 | WIS 18.5 | CHA 8.25
"Do, or do not, there is no try" - Yoda

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Week 1 Goals 

 

Goal 1: Get Stronger!

- Practice T2B 2 days 

- Practice pull-ups 3 days

- Practice negative pull-ups 2 days

- Bench press 1RM attempt - aim 40kg 

 

Goal 2: Technique! 

- Practice gymnastics 3 days 

- 1 hour PT 

- 50 days of double unders days 1-4 

 

Goal 3: Feel the Burn!

- 50 days of pull-ups day 1-3 

- Rowing drills 1 day

 

Goal 4: Save

- Put $50 into home gym fund

- No extra spending 

Level 8 Wookiee Ranger

STR 33.5 | DEX 17.5 | STA 17.75 | CON 14.5 | WIS 18.5 | CHA 8.25
"Do, or do not, there is no try" - Yoda

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Monday 15 April 2013 

 

Today I back squatted for the first time in 3 months?! Maybe longer! It felt SO good! I used to hate squats, but now I'm actually really enjoying them! Interestingly, my knee hurts with air squats, but it's totally fine once I've added weight! Go figure! 

 

Strength - Back squat

Warm-up 

3 x 10 air squats (ouch!) 

6 x 20kg 

5 x 30kg

 

Then, 

1 x 5 @ 85% (37kg) 

2 x 3 @ 90% (39kg) 

3 x 1 @ 95% (42kg - too easy! Upped to 45kg) 

 

These felt great! My endurance is pretty terrible - the last rep of the multi-rep sets was difficult, but then my 1 rep sets were easy! Maybe I should've gone heavier overall. It's hard, because I don't know what my 1RM is anymore. I think I'll need to do some testing in a couple of weeks. 

 

 

WOD - For reps

1 minute max effort ring push ups

4 min AMRAP

 - 10 overhead squats (20kg) 

 - 15 pullups (bands) 

 - 20 double unders 

1 min ME ring pushups 

4 min AMRAP 

 - 10 overhead squats (20kg) 

 - 15 pullups (bands) 

 - 20 double unders 

1 min ME ring pushups 

 

Reps: 109 

 

That was a fun little WOD. It feels awesome to be able to train and not even think about my injury. Maybe the leg work is helping. 

 

100 Day Challenge: Day 1 of 50 Double Unders completed 

 

Life: grocery shopping done today. No additional spending. 

 

 

Meanwhile, I really want to get rid of this extra fat I'm carrying around. I don't think I'm physically able to build much more muscle bulk than what I already have. After my DEXA scan in January the Ex Phys said to eat 1900 cals and that would put me at a deficit, but it seems to not have made any difference. Even eating about 1600-1800 cals/day doesn't seem to make a difference. I'm repeating the DEXA this month so we'll see, but physically I don't think I look any different compared to January. Frustrating! I don't know what's going on there!

Level 8 Wookiee Ranger

STR 33.5 | DEX 17.5 | STA 17.75 | CON 14.5 | WIS 18.5 | CHA 8.25
"Do, or do not, there is no try" - Yoda

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Hey man this is awesome. Ive always wanted to get into cross fit since a bunch of my friends and my brother are involved although where i live its not available :( Although the next time in Australia ill be doing an introduction course so i can learn proper form for the all lifts. It looks like your on your way - keep up the good work :D

Paleo. Strength training. SL 5x5.

Serious Gamer. Poker Addict. Beer Lover.

 

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Seed's Mirin' Brah 6 week Challenge.

 

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Sometimes if we eat too little calories our bodies maintain water weight and kinda freak out. Try increasing by like 100 calories for a week and see if your body reacts? Also, what are you eating? Content of the calories counts way more than the calories do which I know you know hehe

 

And also, your lifts are EXTREMELY impressive. And ty for converting to lbs because half the time I have no idea what you're lifting lol

Surge, Level 3 Wood Elf RangerSTR 13.5 | DEX 4.5 | STA 9.5 | CON 7.5 | WIS 9.5 | CHA 5"Surge Supra : Rise Above"

 

Operation: Just Do It

"When running up a hill it's alright to give up as many times as you wish; as long as your feet keep moving."

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Hey man this is awesome. Ive always wanted to get into cross fit since a bunch of my friends and my brother are involved although where i live its not available :( Although the next time in Australia ill be doing an introduction course so i can learn proper form for the all lifts. It looks like your on your way - keep up the good work :D

 

Thanks! It's SO much fun and definitely worth doing if you have the chance! You won't get bored, I can assure you of that! 

 

 

Nice goals!  You are going to build a ton of strength this challenge. 

 

Thanks! I hope so! 

 

Sometimes if we eat too little calories our bodies maintain water weight and kinda freak out. Try increasing by like 100 calories for a week and see if your body reacts? Also, what are you eating? Content of the calories counts way more than the calories do which I know you know hehe

 

And also, your lifts are EXTREMELY impressive. And ty for converting to lbs because half the time I have no idea what you're lifting lol

Thanks surge! My diet is really clean - I eat 100% Paleo and don't eat processed foods as a general rule. So I'm mostly eating fresh meats (e.g. beef, chicken, salmon) and either salads or vegetables. I occasionally snack on nuts or a piece of fruit. 

Sorry! I will try and do pounds as well as kg so you can follow along :) 

 

 

 

 

Meanwhile, I didn't mean to drop off the face of the earth! I have still been training and logging, but just haven't had the chance to update my thread. Sleep became a priority over anything else! I just worked 14 days straight, with 5 night shifts and all sorts of crappy hours thrown in there (including doing 51 hours in 3 days). So now that I'm back to my old self, it's time to catch up... I won't bother logging all my workouts, but I'll just post some highlights! 

Level 8 Wookiee Ranger

STR 33.5 | DEX 17.5 | STA 17.75 | CON 14.5 | WIS 18.5 | CHA 8.25
"Do, or do not, there is no try" - Yoda

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Week 1: Summary 

This week was really difficult to get in my usually number of sessions. All I ended up doing all week was work, training and sleeping. Thank goodness for training to keep me sane!  

 

Goal 1: Get Stronger! 

 

- Practice T2B - 2/2 

- Practice pull-ups - 3/3

- Practice negative pull-ups - 2/2 

- Bench press 1RM attempt - aim 40kg  - didn't get a chance. This WILL happen next week! 

 

** PR Push jerk 50kg (110lbs) ** 

 

I also did Turkish get ups for the first time this week! They are SO much fun!!! I was told by so many people how horrible they were, so I was really surprised when I enjoyed them! My trainer had me doing 5 x unbroken TGU per arm and I was managing a 12kg (26.5lbs) KB quite nicely! I'm looking forward to doing more of these! 

 

 

Goal 2: Technique! 

- Practice gymnastics - 3/3 

- 1 hour PT - completed 

- 50 days of double unders days 1-4 completed

 

Nothing too exciting to report on my technique goals. My coach and I are doing lots of oly lifting drills, which has helped SO much. My first pull is so much better than it was! I really look forward to my sessions with him! 

 

 

Goal 3: Feel the Burn!

- 50 days of pull-ups day 1-3 completed  

- Rowing drills 1 day - not completed

 

I've really been neglecting my rowing lately. I was just so tired that I couldn't bring myself to get on the rower after my sessions. All the extra leg work I'm doing has to help my rowing though, so it's not all at a loss! 

 

Goal 4: Save

- Put $50 into home gym fund

- No extra spending 

 
Done and done!   :)
 
 
Hopefully next week I can return to some level of normal training. My hours are still going to suck though, but at least I might get a little more sleep. 

Level 8 Wookiee Ranger

STR 33.5 | DEX 17.5 | STA 17.75 | CON 14.5 | WIS 18.5 | CHA 8.25
"Do, or do not, there is no try" - Yoda

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Week 2: Goals 

Goal 1: Get Stronger! 

- Practice T2B 2 days

- Practice pull-ups 2 days

- Bench press - aim 40kg 

- Practice heavy squats 2 days

 

Goal 2: Technique!

- Practice gymnastics 3 days

- PT x 2 

- 50 days of DU days 5-7 

 

Goal 3: Feel the Burn! 

- 50 days of PU days 4-7

 

Goal 4: Save!

- Save $50 towards home gym

- Nil extra spending 

Level 8 Wookiee Ranger

STR 33.5 | DEX 17.5 | STA 17.75 | CON 14.5 | WIS 18.5 | CHA 8.25
"Do, or do not, there is no try" - Yoda

#1 #2 #3 #4 #5 #6 Challenge #7

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Week 2: Summary

Goal 1: Get Stronger!

T2B practice 2/2 

Pull-ups 2/2

Squats 2/2 

 

**PR Bench press 45kg (99lbs) 2RM**

**PR Clean 40kg (post-knee injury)** 

**PR Snatch 30kg (66lbs)!!!!!**

 

FINALLY! I got my act together and did some bench press work with my coach. I easily did 2 reps of 45kg in the middle of a bench press drill, so clearly my 1RM is higher than I thought! I'm just pleased to have reached the 45kg mark! Next goal will be 50kg (110lbs). 

 

I'm also really happy with my clean. My previous PR was 45kg (99lbs), but I haven't done that in months and after returning to squats/leg training after my knee injury, I have really struggled with my leg strength. Last week I was doing 37.5kg with a weight belt and struggling! The 40kg I did this week was without a weight belt and it was for a double! So I'm really happy that my legs are getting stronger! 

 

And WOOT!!!!! I GOT MY 30KG SNATCH!!!!!!!!!!!!! And it was easy, too AND from a high hang during drill work!! Yeahhhhhhhhhhhhhhh!!!!!!! I can't wait to do some full on testing!

 

 

Goal 2: Technique!

Gymnastics 3/3

PT 2/2

DU Day 5-7 completed

 

**PR DU unbroken x 21**

 

 

Goal 3: Feel the Burn! 

PU Day 4-7 completed

 

Goal 4: Save!

Saved $50. Nil extra spending 

 

Next week will be back to normality for me - day shifts and normal training sessions! Bring it! 

Level 8 Wookiee Ranger

STR 33.5 | DEX 17.5 | STA 17.75 | CON 14.5 | WIS 18.5 | CHA 8.25
"Do, or do not, there is no try" - Yoda

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Week 3: Goals 

 

Goal 1: Get Stronger!

* T2B Practice 2 days 

* Squat practice 2 days

* Pull-up practice 2 days

* DB rows 2 days 

 

 

Goal 2: Technique!

* Practice gymnastics 3 days

* PT x 2 sessions

* Double Under Challenge: Days 8-11

 

 

Goal 3: Feel the Burn!

* Pull-up Challenge: Days 8-10

* Practice rowing drills 1-2 days 

 

 

Goal 4: Save!
* Save $50 towards home gym fund

* Nil extra spending 

 

 

Other Goals

* Log all food this week

* DEXA scan 

Level 8 Wookiee Ranger

STR 33.5 | DEX 17.5 | STA 17.75 | CON 14.5 | WIS 18.5 | CHA 8.25
"Do, or do not, there is no try" - Yoda

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Monday 29 April 2013
 
Strength - Front squat 
5 x 2 heavy front squats with 3 second pause at depth
Score = add up total weight 
 
400kg  (882lbs)
 
 
WOD - 3 rounds for time
400m run
20 KB swing (24kg/53lbs) 
30 knees to chest
 
18:35
 
I tried Rx-ing the WOD (15 toes to bar), but I only got out 5 toes to bar before I had to swap over. At least I'm getting some out now!! 
 

 

DU/PU Challenge: 8 DU completed 

 

Life: nil extra spending

 

 

 
I had my repeat DEXA scan today (body composition). My last one was in January. Since then although I'm definitely a lot stronger, I didn't think my body had changed much. Turns out I was right.
 
Previous body fat 28.0%
Today's body fat: 28.0% 
 
I've lost weight (about a kg), but in there was equal fat and equal muscle loss. So we've tweaked my macros and hopefully things will start to happen. 

Level 8 Wookiee Ranger

STR 33.5 | DEX 17.5 | STA 17.75 | CON 14.5 | WIS 18.5 | CHA 8.25
"Do, or do not, there is no try" - Yoda

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Tuesday 30 April 2013 

 

A fun double again this morning! 

 

PT: 

- Snatch Drills

EMOTM for 6 minutes perform 

 1 x snatch

 1 x power snatch

 2 x push press snatch grip (from behind neck rack position) 

 

@25kg (55lbs) first 3 sets 

@30kg (66lbs) last 3 sets

 

This was supposed to just be the power snatch + push press, but we added in the full snatch because I really wanted to work on my semi-squat position for the power snatch and thought that doing a full snatch before the power would help me get my body into a better position. I have a tendency to do some weird things with my back and this definitely helped! It was a fun drill!

 

 

Power Clean & Jerk Drill

Every 40 seconds for 4 minutes perform - 

2 x power clean + 1 x push jerk

@ 40kg (88lbs)

 

An intense, but nice little drill! Again, I was working on my touch-and-go for the second clean, making sure I repeated good technique for the second clean. I am getting much better at this!

 

 

Then I did the class - 

 

Strength - 

5 rounds of: 

 - 5 x DB seated strict press @15kg (33lbs)

 - 5 x strict pull-ups (banded)

 

WOD - 

7 minute AMRAP

Climbing reps 3, 6, 9, 12, 15 etc

- Ring push-ups (rx was ring dips) 

- Clean @40kg (88lbs) 

 

Score 32

 

I was determined to do the cleans at the Rx weight, even though it's pretty much my current 1RM!! It was TOUGH, but it wasn't my knee that was holding me back! At least I know my leg strength is improving - there's no way I could've done that many at 40kg 2 weeks ago! 

 

 

DU/PU Challenge: 8 strict pull-ups completed (with band) 

 

Life: Nil extra spending

 

PS. MY LIFTING BELT ARRIVED TODAY! YAAAAAAAAAAAY!!! :) 

Level 8 Wookiee Ranger

STR 33.5 | DEX 17.5 | STA 17.75 | CON 14.5 | WIS 18.5 | CHA 8.25
"Do, or do not, there is no try" - Yoda

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1 May 2013 

 

Another epic session! I started off with PT followed by class. Today was spent doing a LOT of squats, which was great. My knee is coping so well with my current training load and it's nice to not even have to think about whether my knee will cope. My coach rarely asks now if I think my knee will be okay for the session, because we've really put it through some punishment lately and it hasn't been bothered by it. 

 

PT

Snatch warmup

8kg (17.5lbs) x 5

15kg (33lbs) x 5

 

Snatch drill 

6 sets of

- 1 snatch 

- 1 low hang snatch (2" from ground) 

Rest 1 min between each set 

@25kg (55lbs) first 3 sets

@30kg (66lbs) last 3 lifts 

 

Clean and jerk warmup 

2 x 2 x 25kg 

 

Clean and jerk drill 

6 sets of 

- 1 clean 

- 1 low hang clean 

- 1 split jerk 

@35kg (77lbs) for 2 sets 

@37.5kg (82.5lbs) for 2 sets 

@40kg (88lbs) for 2 sets 

 

My snatch felt a bit off today even though I was making the lifts. My hips felt a little lazy but they were getting the job done. Those 40kg cleans are still a struggle, but no where near as difficult as they were a few weeks ago.  

 

I had half an hour to kill before class, so my coach set me up with a little drill to keep me occupied and warm. 

 

First Pull & GHD

6 sets of 

- 3 x clean grip first pull to knees @ 80kg (176lbs)

- 10 x GHD situps

 

A fun little drill! 

 

 

 

For class, there was no strength work (thankfully!)

WOD 

7 rounds for total wall ball score 

2 min on, 1 min off 

- 10 deadlifts 50kg (110lbs) 

- 15 box jumps 20"

Then max effort wall balls 6kg (13lbs) 

 

Score 98 Rx

 

What a gasser! I don't think I've felt that brutalised by a WOD in a while. It was awesome though! It was amazing to see that my deadlifts and box jumps were essentially the same pace for all 7 rounds, but the number of wall balls dropped off significantly for me. The first round I got 20 out and the last round I only got 10.

 

DU/PU Challenge: 9 DU completed

 

Life: nil extra spending

Level 8 Wookiee Ranger

STR 33.5 | DEX 17.5 | STA 17.75 | CON 14.5 | WIS 18.5 | CHA 8.25
"Do, or do not, there is no try" - Yoda

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2 May 2013 

 

 

I woke up this morning not feeling 100% - I felt pretty tired and aching. I of course still went to class... 

 

Strength - hang snatch (from above knee) 

2 x hang snatch every minute for 7 minutes 

Add total weight for score 

25kg (55lbs) x 2 

25kg x 2 

28kg (62lbs) x 2 

28kg x 2 

30kg (66lbs) (failed second) 

30kg x 2 

30kg x 2 

 

Total 362kg (798lbs)

 

 

WOD - for total reps

1 min on, 1 min off 

2 rounds of max effort 

Pullups 

GHD situps 

Jumping lunges 

Toes through rings 

Push ups 

 

Round 1 93 reps

Round 2 101 reps 

Total 194 

 

I suck at toes through rings!!!! Not helped by the fact they were set for all the shorties at my gym!!!! I can't do strick TTR or T2B and when you start with your feet firmly planted on the ground it makes it very difficult to kip! Oh well. 

 

DU/PU Challenge: 9 pullups completed

 

Life: Nil extra spending

 

I went to work straight after training, feeling pretty average still. I usually have a post-WOD meal and it was a real struggle to convince myself to eat something despite the nausea. Not even 10 minutes into my shift at work I found myself running to the bathroom. Awesome. I lasted less than an hour at work before I excused myself to go home. I can't remember the last time I was that sick. I could barely drive myself home! I spent the rest of the day between bed and the bathroom, trying to keep down fluids and stay hydrated. It was absolutely horrible. I'm still unwell (writing this the next day), but at least I don't feel like death anymore. 

Level 8 Wookiee Ranger

STR 33.5 | DEX 17.5 | STA 17.75 | CON 14.5 | WIS 18.5 | CHA 8.25
"Do, or do not, there is no try" - Yoda

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4 May 2013

 

I've finally risen from the dead. I weighed myself and I lost 4.5kg in 2.5 days! So much destruction in just a few days. I hope it hasn't undone my strength gains, particularly given next week was going to be a testing week. I am going to take today and Sunday off to rebuild my energy levels (right now even using a pen is hard work) and hopefully I can go back to training (gently) on Monday. 

 

DU/PU Challenge: on hold. I will catch up next week. 

 

Life: Ha. I couldn't even tell you what the weather has been like the past few days let alone had the chance to spend money. I guess there's a positive spin to everything?

Level 8 Wookiee Ranger

STR 33.5 | DEX 17.5 | STA 17.75 | CON 14.5 | WIS 18.5 | CHA 8.25
"Do, or do not, there is no try" - Yoda

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5 May 2013

 

I'm feeling much better today! I'm starting to eat again (though I still feel nauseated after some foods) and I definitely have a little more energy. I've stopped losing weight, though I haven't gained any either. 

 

Rest day, as planned. 

 

DU/PU Challenge: on hold. Will catch up next week. 

 

Life: Spent $20 on more potting mix and some herbs and lettuce for my herb garden. Annoyingly I couldn't find Thai Basil in any of the supermarkets, so I just went and bought the whole plant for my herb garden. :) 

 

 

So now there's the dilemma of whether I'll feel well enough to train tomorrow. I think I'll go and then just see how I feel. I'll scale if I have to and just take it easy, otherwise I'm going to go crazy if I go another day without lifting something heavy! 

Level 8 Wookiee Ranger

STR 33.5 | DEX 17.5 | STA 17.75 | CON 14.5 | WIS 18.5 | CHA 8.25
"Do, or do not, there is no try" - Yoda

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Week 3: Summary

 

Goal 1: Get Stronger!

* T2B Practice - 2/2 

* Squat practice - 3/2

* Pull-up practice - 2/2

* DB rows - 2/2

 

 

Goal 2: Technique!

* Practice gymnastics - 3/3

* PT x 2 sessions - done 

* Double Under Challenge: Days 8-11 - missed day 10 & 11 due to being ill. Will do next week. 

 

 

Goal 3: Feel the Burn!

* Pull-up Challenge: Days 8-10 - missed day 10 due to being ill. Will do next week. 

* Practice rowing drills 1-2 days - missed due to being ill. 

 

 

Goal 4: Save!

* Save $50 towards home gym fund - done

* Nil extra spending - spent small amount on herb garden 

 


Other Goals

* Log all food this week - done 

* DEXA scan - done 

 
 
No PRs this week. Pretty uneventful week of training. Lost 4.5kg from gastro - I hope it won't affect my training next week (though I'm not confident). 

Level 8 Wookiee Ranger

STR 33.5 | DEX 17.5 | STA 17.75 | CON 14.5 | WIS 18.5 | CHA 8.25
"Do, or do not, there is no try" - Yoda

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Week 4: Goals 

 

 

Goal 1: Get Stronger!

* T2B Practice 2 days

* Squat practice 2 days

* Pull-up practice 2 days

* DB rows 2 days

* Testing week - ?Deadlift 105kg, ?Squat >40kg 

 

Goal 2: Technique!

* Practice gymnastics 3 days

* PT x 2 sessions

* Double Under Challenge: Days 12-14 (plus catchup) 

 

Goal 3: Feel the Burn!

* Pull-up Challenge: Days 11-14 (plus catchup) 

* Practice rowing drills 2 days

 

Goal 4: Save!

* Save $50 towards home gym fund

* Nil extra spending

 

Other Goals

* Log all food this week

* Dentist 

Level 8 Wookiee Ranger

STR 33.5 | DEX 17.5 | STA 17.75 | CON 14.5 | WIS 18.5 | CHA 8.25
"Do, or do not, there is no try" - Yoda

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Monday 6 May 2013 

 

 

So I woke up this morning, slowwwly got out of bed and even more slowly got myself ready for CrossFit. It was such a struggle and by the time I was ready to leave I just couldn't bring myself to walk out the door. It was too much. I was nauseated and dizzy from dehydration. I went back to bed. 

 

Not wanting to be a total lazybum, I took the dogs for a short walk and got us all some nice sunshine. 

 

Exercise: 3km walk 

 

DU/PU Challenge: on hold. 

 

Life: nil extra spending 

 

Other goals: attended the dentist. Turns out I killed my tooth after knocking it with a car door. Root canal time. Awesome. 

 

Meanwhile, I'm still not eating. I put something in my mouth and I instantly spit it out. I just can't bring myself to eat it. I had eaten a total of 300 calories by the time 4pm rolled by and if it wasn't for my friend's suggestion to try coconut milk yoghurt, I probably wouldn't have eaten anything else for the rest of the day. Thanks to her and the CoYo, I got up to 600 calories! Yeahhh! Then I just ate about 300 calories of nuts, which are the only food I can happily tolerate right now! 

 

Training tomorrow is going to be interesting. 

Level 8 Wookiee Ranger

STR 33.5 | DEX 17.5 | STA 17.75 | CON 14.5 | WIS 18.5 | CHA 8.25
"Do, or do not, there is no try" - Yoda

#1 #2 #3 #4 #5 #6 Challenge #7

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Tuesday 7 May 2013 

 

I was so thankful when I woke up this morning and felt good enough to head to training! I thought maybe if I train it'll make me hungry and my stomach will accept some food! It worked to some degree, thankfully!

 
Strength - Max effort ring push-ups x 4
Reps: 7/7/6/4 
 
WOD
The WOD everyone else did looked so vomit-worthy to me that I decided to just do my own WOD. The combination of high box jumps, running, pull-ups and KB swings just made my stomach churn. 
 
For time
400m row
40 KB swings 16kg (35lbs)
300m row
30 KB swings 
200m row
20 KB swings
100m row
10 KB swings
 
12:28 
 
This was by no means a max effort WOD! I just wanted to complete it and hopefully get it done under 15 minutes. The row felt good, but my pace was about 1:50/500m, which is about 10 seconds slower than usual but then again I wasn't going all out. The KB swings were even worse! 16kg KB swing - I can usually go and go and go and go.... Today I could do 10. TEN. Before having to put the bell down. WTF?!! 
 
I knew then that my PT session was going to suck. 
 

Annoyingly, this was supposed to be my testing week but I knew it just wasn't going to happen! So we decided to do some power lifts instead. 

 

 

Power snatch & behind the neck push press 

Warmup 

5 x 15kg (33lbs)

4 x 20kg (44lbs)

3 x 25kg (55lbs)

 

Drill - Power snatch and BTN push press 

1 snatch + 2 PP 

Every 30 seconds for 4 min 

30kg (66lbs) 

30kg 

25kg (55lbs) for the rest 

 

This was all supposed to be done at 30kg (75% 1RM), but I just couldn't do it after the 2nd set! I was physically exhausted! My coach just had me drop down to 25kg and I was able to complete the rest of the drill. It's so frustrating, but not surprising given I haven't had a good meal since Wednesday last week and my 5kg (11lbs) loss included some of my muscle. Hopefully once I get some good food into me, I'll be able to return to normal programming. 

 

 

Power clean & push jerk 

Warmup 

2 x 25kg (55lbs) 

2 x 30kg (66lbs) 

 

Drill - Power clean & push jerk

2 power clean & 1 push jerk 

Every 30 seconds for 4 min 

30kg (66lbs)  

 
This was much easier, but my coach had me start at only 30kg, whereas we would normally do this drill at 40kg (88lbs)! 
 

 

DU/PU Challenge: on hold. I'll start up again tomorrow.
 
Life: nil extra spending 
 
 
Food-wise, I finally became hungry about 2 hours after training. I was cooking up some calorie dense rissoles (chicken mince, sweet potato, SD tomatoes and kale) and making homemade chicken soup, hoping that my stomach would be okay with them. Thankfully I was able to eat a normal-size meal of rissoles with guacamole! I now feel a bit queasy, but nowhere near what I have been post-meals prior to today. Something to celebrate! 

Level 8 Wookiee Ranger

STR 33.5 | DEX 17.5 | STA 17.75 | CON 14.5 | WIS 18.5 | CHA 8.25
"Do, or do not, there is no try" - Yoda

#1 #2 #3 #4 #5 #6 Challenge #7

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8 May 2013 


 


What a difference having energy makes to training! I just got back from the box and had a surprising morning. 


 


30 minutes to complete Jackie then find 3RM OHS


 


WOD - "Jackie"


For time


1000m row


50 thrusters (20kg) 


30 pull-ups (used 2nd lightest and lightest bands) 


 


Time: 19:20 


 


Suuuuper slow... about 3 minutes slower than my last Jackie effort in February. I really struggled during the thrusters, more so than usual. The pull-ups were using a lighter set of bands and I did them faster than last time. I hate thrusters. 


 


On a positive note, I got a 1000m row PR!! 3:47! Yew! Surprise #1! 


 


 


3RM OHS


20kg


25kg


30kg


32kg PR


35kg PR


37kg PRRRRRRR!!!!!!!


 


Surprise #2!!!!!!!! I ran out of time but I may even have been able to squeeze out a 40kg OHS. To me, this is insane seeing as I struggle to do 40kg front and back squats! Aren't OHS supposed to be harder?  Strange. 


 


 


DU/PU Challenge: On hold


 


Life: No extra spending

Level 8 Wookiee Ranger

STR 33.5 | DEX 17.5 | STA 17.75 | CON 14.5 | WIS 18.5 | CHA 8.25
"Do, or do not, there is no try" - Yoda

#1 #2 #3 #4 #5 #6 Challenge #7

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Sorry I haven't been here in awhile!

 

Congrats on that row PR! I'm sorry to hear that you weren't feeling well :( don't beat yourself up for not making the numbers you're used to--you'll get better and even stronger than before :)

Surge, Level 3 Wood Elf RangerSTR 13.5 | DEX 4.5 | STA 9.5 | CON 7.5 | WIS 9.5 | CHA 5"Surge Supra : Rise Above"

 

Operation: Just Do It

"When running up a hill it's alright to give up as many times as you wish; as long as your feet keep moving."

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Sorry I haven't been here in awhile!

 

Congrats on that row PR! I'm sorry to hear that you weren't feeling well :( don't beat yourself up for not making the numbers you're used to--you'll get better and even stronger than before :)

Thanks hun! I'm back to normal now that I've got some food into me!

Level 8 Wookiee Ranger

STR 33.5 | DEX 17.5 | STA 17.75 | CON 14.5 | WIS 18.5 | CHA 8.25
"Do, or do not, there is no try" - Yoda

#1 #2 #3 #4 #5 #6 Challenge #7

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