I don't know why I didn't blog this weekend. I hardly did anything on Sunday...
Friday, September 7, 2012
Warm up: 400m run - 20 burpees - 400m run and stretching
A: Back squat 4x8 at 80% 3rm
B: For time
50 calorie row
150 double unders
50 calorie row
C: 3 rounds of 20 GHD sit ups
Results A: 125# ... I still don't know what my 3 rep max is, just my 1 rep max. But this weight was pretty challenging to do that many times.
Results B: 13:26 ... It took about 175 rows to reach 50 calories. I did 300 single turns since I don't have double unders yet. I need to practice this for sure.
Results C: It was my first time doing these so I was squealing for dear life every time I went back. But hopefully I'll be able to do a full extension than halfway next time.
Monday, September 10, 2012
Warm up: 1k jog and stretch
A: Front Squat 7x1
B: 3 rounds for time
9 front squats
12 strict pull ups
50 double unders
Results A: 105-125-135-140-145-150-165-175 ... I obviously did more than I needed to. Coach D challenged me to go at 175 lbs. The last time I PRed, it was at 140 lbs. So I PRed 4 times yesterday! I'm happy.
Results B: 12:39 at 105 lbs, negative pull ups and 100 single turns
I had the hardest time cleaning the bar. I'm not jumping when I clean so I'm just doing a reverse curl. I also hit my boob pretty hard so that kind of hurt. I definitely need to work at cleaning better. That's the only thing I'm disappointed about. My negative pull ups are getting better. I still struggle but I can feel that I'm stronger. I used the jump rope Steven (my brother) gave me and since it's custom sized for me, it made jump roping easier.
All in all, I'm proud of myself so far. I fit my goal dress, and I'm barely starting my 3rd month at doing crossfit.
Friday, September 7, 2012
Warm up: 400m run - 20 burpees - 400m run and stretching
A: Back squat 4x8 at 80% 3rm
B: For time
50 calorie row
150 double unders
50 calorie row
C: 3 rounds of 20 GHD sit ups
Results A: 125# ... I still don't know what my 3 rep max is, just my 1 rep max. But this weight was pretty challenging to do that many times.
Results B: 13:26 ... It took about 175 rows to reach 50 calories. I did 300 single turns since I don't have double unders yet. I need to practice this for sure.
Results C: It was my first time doing these so I was squealing for dear life every time I went back. But hopefully I'll be able to do a full extension than halfway next time.
Monday, September 10, 2012
Warm up: 1k jog and stretch
A: Front Squat 7x1
B: 3 rounds for time
9 front squats
12 strict pull ups
50 double unders
Results A: 105-125-135-140-145-150-165-175 ... I obviously did more than I needed to. Coach D challenged me to go at 175 lbs. The last time I PRed, it was at 140 lbs. So I PRed 4 times yesterday! I'm happy.
Results B: 12:39 at 105 lbs, negative pull ups and 100 single turns
I had the hardest time cleaning the bar. I'm not jumping when I clean so I'm just doing a reverse curl. I also hit my boob pretty hard so that kind of hurt. I definitely need to work at cleaning better. That's the only thing I'm disappointed about. My negative pull ups are getting better. I still struggle but I can feel that I'm stronger. I used the jump rope Steven (my brother) gave me and since it's custom sized for me, it made jump roping easier.
All in all, I'm proud of myself so far. I fit my goal dress, and I'm barely starting my 3rd month at doing crossfit.
Comments
Post a Comment
What do you think?