Monday, July 6, 2009
July 5th, 2009
Sunday morning at CFW
Squat 3×5 (add 5lbs to last workout)
Press 3×5 (add 5lbs to last workout)
7 rounds for time of:
3 Power Cleans 185 lbs
5 Handstand Push Ups
7 Pull Ups (Chest To Bar)
CF Games Athletes
If this is not your rest day take a long mobility workout and work lots of light reps at power clean. Then do 4 rounds of workout Rx’d.
Categories: handstand pushup, power clean, press, pullup, squat
was not successful on adding 5lb to either the squat or the press .. maybe running on 5 hours of broken sleep has something to do with it .. and with the fish oil talk this morning I will be more consistent with taking mine.
I’m with Cheryl – wasn’t successful in adding 5 lbs to either of my lifts as well. Got to 105# with the squat but couldn’t get the depth in most of the reps. Tried 45# on the press and managed 4/3/4. Will work on rotater exercises and will try again! Did w/o with 65# on the clean, divebomb pu’s, green band on the pullups – 11:03.
4 rounds as rx’d = 9:4?
One ab mat for HPSU but might not have touched mat every time. Will get there.
Cheryl and others,
If you miss a rep in your first set, or more than 2 reps in all your sets, it is a missed lift.
5/5/5 = success
5/4/4 = okay
5/5/3 = okay
We’re talking good form. If you do 5 “squats” but 2 are above parallel those squats do not count.
Anyway, progress will ocassionally stall. 5 hours of sleep probably has a lot to do with it. Also consider nutrition, how rested you are, stress, etc.
If after 3 separate days of trying to get the same weight (e.g Monday, Thursday and Monday again) you are still missing, then you have officially stalled your progress and we need to make a few adjustments to help you push past that barrier. It will happen to every single person – otherwise you’d be squatting over 500 pounds by the end of this year. The goal is to prolong how long it will take by managing recovery (sleep, eat well, fish oil, take rest days and rest weeks) and also by keeping increments small. Eventually 5# per session will become 2.5# per session and then maybe 1# per session. I don’t think we’ll ever take you there, but to put things in perspective, more advanced powerlifters are looking for 1# per week…. and some train for an extra 10-15# per year.
Anyway, talk to your coaches when you miss so that we can keep tabs on where people are at and guide your programming for the best results.
4/5/5 = miss
4/4/4 = miss
5/5/2 = miss
5/4/3 = miss
Excited for today’s workout – be there at 5:30. Glad I don’t do weekends (missed the 5km run
)
Need advice – would doing CrossFit 3 days a week cause my body to need more sleep (more than 7 or 8 hours)? I can never get enough sleep and it’s gotten worse in the past month. I’m trying to find the cause. Thanks.
I’m also thinking the run on monday might have something to do with (legs tired) .. and yes nutrition has been ?? with the family in full blown summer vacation mode lately .. CHarise .. I could easily sleep ten hours or probably twelve if left alone
6:12 for 4 rounds @105# for the cleans, kipping HSPU and C2B pullups
This wasn’t my best day… my hands were just starting to heal from the 100 pullups workout! They are a bit raw again, bt it was worth it, the pullups are getting stronger.
Squat 3×5- 161 #’s. Failed on the 4th rep, of the third set, got out the 5th rep. My left heel shifted and my leg buckled! I need to work on my stance I think.
Press 3 x 5- I did this wrong. Need to do all three sets at the same weight. Did 75#’s, 85#’s, then 75#s. On the 2nd set I failed on the 5th rep. Should have stayed at 75#’s.
WOD 15:?? Did 105#’s power clean. Kipping pullups, and the diving pushups.
Sure was great to be at CF today after missing 10 days!
Great WOD. Cleans started to be challenging last 2 rounds.
squat 3X5 @ 160 lbs
press 3X5 @ 90 lbs
WOD:
7rds
95 lb cleans
35 db press
green band
this was a very sweaty workout!!
14:00
….10:09, at 155 lb power cleans. HSPU and chest to bar PUs were Rx’d. need to get my o-lifts up….
I scaled the cleans to 165 – got through the cleans with a couple of misses and lots of rest. Should I have scaled more (145 say) with the result of doing it faster? Where is my fitness gain optimized for this workout? (as a side note, I was pretty jazzed by cleaning 165 – 155 was my 1 rep max 3 weeks ago) Great workout by the way – could do more rounds, though…
although the look on my face may have shown otherwise, I loved this one! power cleans got real tough about round 4 for me…..
anyways, my time was 12:30 as rx’d.
@Conrad
Since we have a heavy lifting component to our program, the lifting in the WODs should usually be something that is challenging, but does not stall you significantly. If you have to stand in front of that bar for a long time on round 2 or 3 to drop your heart rate so that you can lift it, then it is probably too heavy for the workout.
An ideal time would be somewhere in 8-10 minutes. Excellent would be sub 6 rx’d.
Ideal isn’t the right word….. I oversimplified that because I didn’t take into account difficulty of the HSPU and C2B pullups. E.g. Brad was not slowed down so much by power cleans as he was by HSPU (as I recall). 8-10 minutes for the 165-185 male crowd. 195 – 215 10-12 minutes.
10:44 as RX’d.
Good to meet everyone from CFW yesterday!
B-Mac, your next WOD should somehow require you to do the solo from Run to the Hills at least once. Three rounds for time?
Thanks B, now I feel a little better
haha
@brendan
Thanks for that B. I knew I had missed on both lifts. Wasn’t feeling the backsquat for some reason and I think the problem with the press (other than my right shoulder being so weak) is that 5# is big a jump for me. Maybe should have tried 2# instead?
@Erika
Yeah, maybe…. it depends. How many reps did you do in each set?
@brendan
I managed 4/3/4.
@Erika
Try again for up to two more sessions. You’re really close!
@brendan
!! I will try again.
I thought close only counted in horseshoes