January 31, 2011

Workout:
At Lifetime

Back Squat
45, 50, 55, 60, 65 5x3

Bench Press
45, 50, 55, 60, 65 5x3

CrossFit
Warm up with lunges, frankensteins, 2 rounds of 10 jumping squats and 10 pushups on toes

5-5-5-5
Dead Lift
wu- 115, 125, 135, 145, 155 (4)
Could've gotten number 5 but I dropped it because my back was rounding. Felt like I wad using my legs more this time.

WOD
Every minute on the minute for 10 minutes
3 dead lifts- 120
5 burpees- fast and unbroken

January 28, 2011

Workout:

At Lifetime

Back Squats
45- 5
55- 5
65- 5 X 3

Strict Press
45- 5
55- 5
45- 5 X 2

Deadlifts
95- 5
105- 5
115- 5

Today I was trying to find my starting weights for Starting Strength.  You start with the bar and do 5 reps, then add 10 pounds and do 5 reps.  If your form stays intact and you don't slow down, you add 10 pounds again.  Once your form breaks down or you slow down on your reps, that's your starting weight.  For squats and press, you do 2 more sets at that weight.  For dead lifts you stop once you find the point where your form breaks or you slow down.

So my starting weights are going to be Back Squat- 65, Strict Press- 45, and Dead Lift- 115
I went up on press to see how it felt, but I really slowed down and since 45 was already pretty tough I figured I'd just start there.  It's better to start low then high.

After that I did 10 push ups on my toes and then 3 rounds of 10 air squats, 10 sit ups, and 10 push ups on my toes.

Improving My Squat and Dead Lift

Today is the day I begin trying to improve my squat and dead lift.  I found a program called Starting Strength and I'm going to try it out for a few months to see if it helps me improve my lifts.  Basically, I'll be back squatting and dead lifting or power cleaning 3 times a week.  I'm starting with low weights so that I can hopefully add weight each week.  Along with squats, dead lifts, and power cleans, I'm also going to be including bench press and shoulder press (strict press). 

The reason why I'm doing this is because my bench press max is almost as high as my squat max.  And not because I can bench press a ton, but because my squat max is sooooooooo low! 

Hopefully squats and dead lifts will become my friends soon.

January 27, 2011

At Lifetime:

Bench Press
Warm up-
45- 10
55- 10

5, 5, 5
65, 75, 85

Back Squat
warm up
45- 10
55- 10

3, 3, 3
75, 85, 90

January 26, 2011

Workout:
CrossFit

Warm up with 2 rounds of 20 jumping jacks and 5 burpees, lunges down and back, bear crawl.

Thrusters (not maxing out)
3-3-3-3
45, 75, 75, 75

WOD
"Fran"
21-15-9
Thrusters- 55 lbs.
Pull ups- no band
Time- 10:12

From December 9, 2009

WOD- Fran
21-15-9
Thrusters- 55 lbs.
Pull Ups- red band
11:??
AHHHHH!

So, I improved a minute and I did the pull ups without a band. I guess that's okay. I just wish the thrusters would come easier for me.  My legs are so weak!

January 25, 2011

Workout:
CrossFit

Warm up with 3 rounds of 10 air squats, push ups, and sit ups. I did a few push ups on my knees.


WOD
4 rounds of
30 KB swings- 35 lbs.
20 burpees
6 turkish get ups- 30 lbs. (3/3)

Time- 27:51

January 24, 2011

Workout:
CrossFit

Warm up with Frankensteins, butt kicks


Power Clean
3-3-3-3
75, 85, 95, 105 (1), 100 (2)

WOD
5 rounds of 3 min AMRAP 1 min rest
3 power cleans- 75 lbs.
6 push ups
9 air squats

4, 3, 3, 3, 3= 16 rounds

Push ups kicked my butt!