Well, my bags are STILL not unpacked from AZ, but I've had a busy two weeks back in overcast central NY. Clinic is in full blast and going well. It works out well that my head clinician is a runner himself and so I am frequently called up from the basement, "Shanna, we need an athlete to treat an athlete". Sometimes I am annoyed for my other classmates, but it works out well in my favor seeing how athletes are most frequently the most compliant and proactive patients.
I'm busy in the gym a few early mornings and almost every evening presently challenging 13 trainees 2-5x/wk with CrossFit style workouts. Training and watching people progress through work-outs and learn new skills has become a real passion of mine. This week many worked on the clean and had some great success with this fairly complex skill when done properly. I keep forgetting to bring my camera to the gym for some action shots.
My own work-outs have been going well. I have been sticking to the work-outs on the main page (www.crossfit.com) and adding in some running drills and strides a few times per week while I'm out walking the dogs at the park. With the exception of one treadmill tabata interval I have not been successful with having enough time or adequate recovery to start adding in the workouts from the crossfit endurance page. Sleep is my biggest obstacle. Last semester I was great at falling asleep by 10 or midnight at the latest, but now I'm still wide awake after midnight. Jen claimed that the adjustment from AZ to home was the easy part, but my body seems to still think it's 9PM when it's midnight! Perhaps leaving the gym around 9 for a late dinner is less than helpful. So, excuses, excuses but I'm slowly working into the run specific work. I'm running a local 5k on Sunday to get an idea of where my running presently is so that will surely be a good motivator to get running!
My last 2 weeks of work-outs:
Saturday May 11th at the certification:
4 rounds for time of
400m run
50 air squats
time: 11:29
Sunday May 12th
running drills work
walked desert trails for ~hr. Can't imagine running here mid-day!
Monday May 12th after flying back on a red-eye with minimal sleep
Subbed 60 ring dips and 90 full range pull-ups (pulling to chest) for 30 muscle-ups
broke them up into multiple rounds! This is the first time I've done pull-ups in at least 2 weeks!
Hmm..failed to record exact time, but I remember it took at least 40 minutes.
Tuesday May 13th
Overhead Squats 7 sets of 3 all at 75 pounds. Still quite fatigued, but I'll take it. Probably should have moved up in weight as I didn't fail on any of the sets, but still getting back into moving weight again.
Running drills and strides
Wednesday May 14th
Deadlift 7 sets of 1
175, 175, 175, 175, 175, 180, 185
Running drills and a couple short strides
Thursday May 15th (Happy Birthday Kathy!!)
"Cindy" Max rounds in 20 minutes of 5 pull-ups, 10 push-ups (chest to floor), 15 air squats
15 rounds + 1 pull-up!
Blister ripped on my hand with 5 minutes to go. It was a quick rip b/c I didn't even noticed until I saw blood on the tile during my push-ups (ick!). I disinfected the pull-up bar and floor after.
My work-out journal says that I did 20 rounds of this work-out last summer when I had only been crossfitting for a couple months. However, now that I'm more experienced I surely question my full range of motion with chest to ground on push-ups and full hanging extension with pull-ups. I know my squat depth has improved since as well. Oh well, I'll get back there again this time with correct full-range form! It always humors me in the gym to watch these big meat-head type guys hang from the bar and do like 3-5 pull-ups only lowering their heads like 2-3 inches below the bar. When I start training new people a lot of the guys are always shocked at much harder simple movements can be when executed through a full range. It's no surprise why most of my patients can't even fully raise their arms over their head!
Friday May 16th
"Michael" 3 rounds of 800m run, 50 back extensions, 50 GHD sit-ups reach to floor for time:
27:55
800s were done on treadmill and an average of 20 seconds slower when I did this one last fall this time starting at 3:18 and cutting down to 3:10 last round. However, the rate of the other components increased as I wasn't far off my old P.R. (26:27) and would have come extremely close had the treadmill not been turned off going into my last round. (The gym was about to close.)
Saturday May 17th
Active Rest Day
Running drills and 30seconds-2 min strides with tempo trainer for pacing
Snatch practice with single rep loads of: 38, 42, 45, 50, 55, 60F, 60, 65F, 65F, 65! It was ugly. I'm getting it over head easily, but slow to drop under the weight. I've struggled to get over 60 lbs for months now! I need to start working on snatch drills to get more comfortable dropping under faster. Snatching is by far my favorite lift. Probably because it requires just pure explosiveness to move the weight from the ground to overhead in one quick movement. But on an off day it's extremely frustrating when I continuously fail at a weight I've hit in the past. Regardless I'll take a new snatch PR on a "rest day"!
Sunday May 18th
Max rounds in 20 minutes of
15 65lb clean and jerk (did power cleans)
400m run (ran on treadmill started at 90secs and cut down to 87)
4 rounds + 1 C&J
Finished 2 rounds in 10 minutes so I picked it up a bit the last 1/2. The 4th was done in 19:35 and then I did a death jog back into the weight room to attempt some C&Js. I can't wait to be able to have the bar right next to the treadmill OR better yet outside so I don't have to run on a treadmill! Then, again the walk b/w rooms gives me a few seconds to catch my breath
Monday May 19th
For time:
75 push-ups (4:50)
50 65lb sumo deadlift high-pulls(SDLHPs) (12:55)
50 ring dips (32:07...this part KILLED my time never able to get more than 1 at a time!)
30 10lb weighted pull-ups (40:12)
25 handstand push-ups (kipping style against a wall)
Total time: 50:07 ugh!
Running drills and a couple strides
Tuesday May 20th
25 burpees
1000m row
50 burpees
750m row
75 burpees
500m row
for time: 27:39
Wednesday May 21st
CrossFit Main page rest day
Tabata treadmill set the treadmill at 12% grade and a pace 30 seconds slower than present 10k time ( I have NO idea but figured safe to say 7 min pace) so I set it at 8.0 or 7:30 pace.
Tabata interval is simply a 4 minute interval with 8 parts being 30 seconds each. For the first 20 seconds you run or perform squats or any activity you choose, rest the remaining 10 seconds (jump off the sides of the treadmill & try to breathe or feel your legs near the end) and start the next interval at the start of the next 30 seconds. Sounds simple enough but tabatas are bruttle. Brain says the treadmill pace is perfect if you feel like you want to stop after the first 2 minutes. I thought I was being conservative but I was ready to stop after 4 rounds. At the end of 6 I accidently hit the emergency stop button located on the handles as I was exitting the belt. (Corey claims this was intentional, obviously he hasn't attempted this work-out yet) That rest period probably approached 30-40 seconds by the time I got the belt back up to speed. I did a 9th interval to try and compensate, but it surely wasn't the same as I was hurting more after the 6th than the 9th. I'll maintain this pace for my next attempt to ensure I can finish!
Thursday May 22nd
5 rounds of 3 rep deadlifts immediately followed by max reps of handstand push-ups. Full recovery between rounds (3-5 minutes) and record deadlift loads and reps.
Round Deadlift weight Handstand push-up reps (kipping up from tripod against wall)
1) 3x175 9
2) 3x175 7
3) 3x175 8
4) 3x175 10
5) 3x180 12
Friday May 23
Gym closed early for long holiday weekend. So, we went to the local playground and modified greatly.
3 rounds of
50 25lb one arm dumbbell swings (25 each arm)
25 GHD syle sit-ups on wooden playset bench
25 back extensions off wooden bench
25 knees to elbows (there's a pull-up bar there!)
Time: 28:39
Note: Demonstration of all mentioned exercises can be viewed at http://www.blogger.com/www.crossfit.com/cf-info/excercise.html
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