New Year, New Me
I'm documenting the year ahead of crossfit. My programming, my progress and my nutrition.
Today is DAY 1:
10min emom
Even min: 3 strict hspu
Odd min: 5 strict ttb
*very proud of myself on the strict hspu. I haven't done these in over a year!!!
10min emom
Even min: 8cal assault bike + max strict pull ups (I only got 3 per)
Odd min: 8cal assault bike + max dips (I only got 2-3per)
*very proud of my dips too! I haven't done dips in over a year either!!!!!!!
Snatch balance
Build up to a heavy single (70%-80%)
I worked up to 175lbs
Snatch
Work up to a heavy single
Clean and jerk
Heavy single
Front squat
Heavy single
Conditioning
Run 3miles
Stairclimber 20min
100pushups
Today was Hard!
It was also a very busy day for me,
so I will be doing my pm with tomorrows am.
Tuesday
A. Good morning @22X1 - 3RM
165lbs
B1. Barbell step up; 6-8/leg x 4; rest 30 sec
*I prob could have done weighted but Matt Springer insisted that I do body weight since I was super quad dominant. Matt Bryant later on told me that I could just do a lower box.
I felt like i figured out how to use my hammies/glutes after just doing body weight for a couple sets, but yeah.
B2. Side plank x 45 sec per side; rest 60 sec
B3. Ring dip amrap in 60 sec; rest 90 sec
*I feel like i was super rusty on these. I should probably be doing these way more.
Reps:
11/10/9/9
C. for time:
75 ring push ups
4:50
*I felt really sucky on these
- every break
+
for time @hard effort:
50 slam balls
25 burpees
50 HSPU
25 cal AD
Time: 10:28
*I know my time wasn't the best, but my triceps and shoulders were shot!
Sooo I smashed and split my finger open and chipped off two sides off the tip of my bone. So dumb. Hurt so bad, but its starting to heal. Its numb but not as painful as before.
Can't wait to train normal again!
Monday 9/15
AM
Warm up: I jogged an easy mile :11min
A. Back Squat @30X1; 2,2,2,2; rest 3 min (87.5%) 225lbs
B1. Wtd. single leg back extension; 6-8/leg x 4; rest 30 sec 15lbs
I have had a few ups and downs with my training lately.
I think just mentally sometimes I get down on myself feeling like I am not good enough.
Wondering sometimes,
Why do I do this?
Is it worth it?
Then I will remember why I love this so much,
Part of why I love Crossfit is because I am continually growing, changing and being challenged.
It never gets old
It never gets easy
I am always pushed and always finding new limits within myself physically and mentally, sometimes
even spiritually.
I am constantly surrounded by people who are pushing themselves and pushing me.
Some are better athletes than I am,
Some are just trying to stay fit,
Some are just trying to get in shape after letting themselves go,
All in all, each of them inspire me and help me become better in every way.
I attended this female athlete camp with Robin Lyons and Erin Carter.
I learned so much about myself and it really lit a fire underneath me and was exactly what I needed to
stop second guessing myself.
I am realizing that each day is a new day.
I am in the gym to TRAIN!
train
trān/
verb
1.
teach (a person or animal) a particular skill or type of behavior through practice and instruction over a period of time.
Training means to PRACTICE to become BETTER.
Not to be perfect every single day.
Some days will be better than others, but the only way to improve is to PRACTICE and
learn how to get through those crappy days and become better from the bumps in the road.
Thursday 8/21
AM - 3 x 10 min pieces of cyclical + gym only
(rest as needed b/t sets)
10 min amrap @80-85%:
5 unbroken CTB chin up
7 burpee
5 cal AB
5 rounds+5 CTB+2 Burpees
rest as needed
10 min amrap @80-85%:
35 unbroken DU
5 strict HSPU
7 box jump (20")
4 rounds+35 DU
rest as needed
10 min amrap @80-85%:
5 push ups
5 strict chin ups
Row 250m
8 TTB
4 rounds+5 Push ups+5 Pull Ups + 57 meters The rowing killed me on this. I suck at rowing :(
PM - 3 x10 min pieces of gymn + weights only
(rest as needed b/t sets)
10 min amrap @80-85%:
5 DB manmakers (30#)
5 burpee box jump
5 KB snatch/arm (1pd)
3 rounds + 4 man makers
rest as needed
10 min amrap @80-85%:
5 OHS (115#)
5 GHD sit up
5 DB push press (50#)
5 rounds + 5 ohs + 2 ghd's
rest as needed
10 min amrap @80-85%:
10 front rack step up (115#)
3 med ball 2 shoulder (100#)
30m heavy med ball carry
4 Rounds + 3 med balls
Friday 8/22
AM - Jerk + Upper gymnastics + met con heavy + cyclical