quinquine: (Default)
PLP is complete! I finished the PLP 60 on Wednesday night.

Last night's CrossFit:

Warm-up

3 rounds of:
5 pull-ups
5 toes-to-bar
5 handstand push-ups (thanks to Amy, I can now get up in a handstand! I tried a push-up, and got pretty far down before I had to push back up - I don't know that I can get 5 of them, but I was really happy to get even 1)
5 jumping squats

Strength
Bench press, find your 1 rep max. I started with just the bar (20 kg), and added weight from there: 40 kg, 60 kg, 64.6 kg, and failed at 66.6 kg - I got it up, but with enough help from my spotter that I'll call 64.6 kg my max; just over 142 lbs! It's the most I've ever done.

MetCon

800m run
30 pull-ups (21 strict pull-ups, then 9 jumping pull-ups. I ran out of gas!)
15 thrusters (I used the 20 kg bar)

The cap was 9 minutes, and I finished in 8'14"

Interval

5 rounds of

30 double-unders (I was allowed to do 30 singles)
max reps of burpees (12, 11, 9, 10, 10 - I started messing up on my singles, and my burpees dropped. Still, 52 burpees!)
quinquine: (Default)
Non-stop chaos at work today, so I'm behind on everything else.

Last night's CrossFit:

Warmup

3 rounds of:
5 Pull-ups
5 Ring dips
5 Toes to bar
5 Handstand push-ups (I need to work on getting a handstand first, so I practiced kickups)
5 Jumping squats

Olympic Lift

Hang Power Snatches, 4 sets of 4 reps. I actually ended up doing hang power shrugs for two sets and hang power snatches for 2 sets - I just used the bar (20 kg). Still need to work on form!

Met Con

AMRAP in 8 minutes of:

8 lateral bar burpees
8 shoulder-to-overheads (30 kg)

I got 3 full rounds and 8 burpees - the last set of S2OHs were pretty hard! My pace on the burpees remains "slow, but steady" - I want to pick up the pace, but keep unbroken sets going, if I can.

PLP 59! Tonight is the last night.
quinquine: (Default)
My first real CrossFit workout!

Warm-up

We were given the option of:
1500 meter row
1200 meter run
40 burpees (my choice - I hate burpees, which means I should work on them. I paced myself so that I didn't pause for the entire set)

Olympic Lift

Power hang cleans, 8 sets of 2, EOMOM.

I did 20, then 29, then 40 kilograms. My form on these still needs work, as I tend to want my arms/shoulders to do most of the work, and I'm not dropping underneath the bar correctly.

MetCon

21-15-9 of:
Dumbbell snatches (I used a 30 lb dumbbell)
Push-ups
Box Jumps (I used a 20 inch box)

My form on the snatches was not great, and there was a near-miss on the box jumps, but I finished in 10:30.

Optional

We had the option of doing a 5 minute AMRAP of sets of 4 (unbroken) for one of the following:

Muscle-ups
Chest-to-bar pull-ups
Pull-ups
Ring Rows

I think I was doing C2Bs (my chest was hitting the bar), but I didn't get confirmation from Coach Jordan, so I'll call them pull-ups. I did 6 rounds.

Coach Jordan was giving tips on muscle-ups - there is a lot more core strength and coordination involved, so I'll be trying to practice.

PLP 58! So, so close.
quinquine: (Default)
The last day of On-Ramp!

We started with a pretty long warm-up; 5 rounds of:

5 ring rows
5 sit-ups
5 push-ups
5 burpees

The regular Crossfit class had to do pull-ups instead of ring rows, toes-to-bar instead of sit-ups, and ring dips instead of push-ups. I could have possibly done this, but I would have been burnt out for the actual workout, which was:

The Sandwich WOD! We did this on the first day of class, for time.

A 200 meter run, followed by 3 rounds of:
10 squats
10 ring rows
10 push-ups
10 sit-ups
and a final 200 m run.

My original time was 7'04" and my new time was 6'40" - woot!

Class finished pretty early, and I should have asked for tips on other exercises, but I didn't even think about it. Next time!

PLP: the end is in sight - PLP 54 on 8/20 and PLP 55 on 8/21.
quinquine: (Default)
The penultimate On-Ramp workout!

We warmed up with the regular CrossFit class; Coach Jordan programs some intense warm-ups.

Warm-up

3 rounds of:

5 pull-ups
5 toes-to-bar
5 ring dips
5 burpees

Next, we learned how to deadlift. We used 40kg and did 3 sets of 3. I don't know why, but I really like deadlifts.

WOD

Our WOD was an 20 minute EMOM (every minute on the minute) of 2 exercises:

10 kettlebell swings (I did 30 lbs)
6 burpees

I think I might have been able to do more weight on the kettlebell swings, but not much. The burpees, as per usual, were not fun.

PLP: 53 - I used the 15 pull-ups and 15 ring dips as part of my PLP, and did an additional 38 at home. I did all the lunges at home.
quinquine: (Default)
On-Ramp last night was a lot of fun!

We started with lunges; we were shown both standing and walking lunges, and did about 10 of each. Next were the infamous thrusters. I used the bar (44 lbs) and we did 2 sets of 5. Our last new exercise was the kettlebell swing. I did 2 sets of 10 with a 30 lb kettlebell; quite an increase from my 12 lb kettlebells at home!

Our WOD was a chipper, for time. I finished the WOD, put away my equipment, and walked around for a while before realizing I could not see the time I finished - the clock was at 9'03" when I finally put my glasses back on, so I think I finished in about 7'00" - 7'30" (but I might have been even earlier!). Amy's tips on slam balls helped me tremendously!

The Chipper:

20 singles (jump rope)
20 burpees
20 sit-ups
20 push-ups
20 slam balls (15 lbs)
20 ring rows
20 lunges
20 russian twists (15 lbs)

PLP 52!
quinquine: (Default)
PLP madness; the end is in sight!

PLP 49: 9 / 8 / 8 / 8 / 8 / 8

PLP 50: 9 / 9 / 8 / 8 / 8 / 8

PLP 51: 9 / 9 / 9 / 8 / 8 / 8

Tonight will be PLP 52 and the beginning of the final week of my CrossFit On-Ramp.
quinquine: (Default)
On-Ramp was pretty quad-intense tonight!

We warmed up with a 200m run, then 4 rounds of 5 burpees and 10 squats.

Afterwards, we learned three kinds of barbell squats: back squats, front squats, and overhead squats. The overhead squats were the hardest, but I was able to do them, thanks to some coaching from Amy at home. :)

Then, the WOD. 15 - 12 - 9 front squats, with the 44 lb bar. After each set, a 200m run with a medicine ball (we used slam balls, and I chose a 15 lb ball). I finished in 7 minutes on the dot!

At home, the PLP continues: PLP 48. I had to break it into 6 sets (of 8) tonight, as I was out of gas from On-Ramp. 12 more days, and I'll be looking for a new challenging thing to do at home.
quinquine: (Default)
Today's On-Ramp was intense!

We started by learning wall balls, slam balls, and box jumps. I opted for a 14 lb ball for wall balls, and a 15 lb ball for slam balls. For box jumps, our coach had us start with very small boxes and go up from there - I was able to jump up on the 30 inch box.

After that, we were introduced to double-unders; I was able to pull it off successfully a couple of times, but couldn't do multiples in a row. More practice is necessary!

Our WOD was a 15 - 12 - 9 of wall balls, slam balls, and box jumps, for time. I used the same 14 and 15 lb balls for wall balls and slam balls, but went with a 20 inch box for box jumps. I finished in 7:14, and it was a hard go.

Amy pointed out that I was doing a couple of things wrong - one was due to exhaustion (on the wall balls, I was allowing the ball to get too low, which actually meant more work!) and one was due to my tendency to divide a movement into segments (I should have followed the slam ball to the floor to catch it on the bounce, which would have been easier, instead of throwing, waiting for it to hit the ground, and squatting to get it). More practice on both of them will help! I think I may do slam balls with a lighter weight as part of my warmup.

PLP 46: 10 / 9 / 9 / 9 / 9 - I actually did the first 10 as part of my warmup before On-Ramp; I also did 6 ring dips!
quinquine: (Default)
Not much tonight - the food talk at On-Ramp took wayyyyy longer than I was expecting.

PLP 45 - 9 / 9 / 9 / 9 / 9

1 km run; I didn't time myself, but I was nowhere near a fast pace.
quinquine: (Default)
The PLP program marches on!

8/8/14: PLP 42 - 9 / 9 / 8 / 8 / 8

8/9/14: PLP 43 - 9 / 9 / 9 / 9 / 8

8/10/14: PLP 44 - 9 / 9 / 9 / 9 / 8

So close to the end!
quinquine: (Default)
 Another On-Ramp day - we learned burpees and pull-ups!

Before class, Amy asked if I wanted to try ring dips, so I did; I was able to do them! I was somewhat surprised, but delighted. It's a different feeling than dips on bars; I was very shaky! It gives me hope for muscle-ups, though, and Amy recommended that I speak with one of the coaches to see if he can help me with them.




(I'll try to remember to add in our warm-ups, if I can)

Warm-up:

3 rounds of 5 jumping jacks and 8 squats

Workout:

6 burpees
3 sets of 5 jumping pull-ups

WOD:

AMRAP (with a 5 minute cut-off) of an ascending ladder of jumping pull-ups and burpees; I got

2 | 3 | 4 | 5 | 6 | 7 | 8 jumping pull-ups
2 | 3 | 4 | 5 | 6 | 7 | 7 burpees

So close to getting that last burpee!

Tonight was PLP 41; 9 / 8 / 8 / 8 / 8.

quinquine: (Default)
 PLP 40! 5 sets of 8 for each exercise. At the rate I am going, I think I'll be up to six sets by the end of this.
quinquine: (Default)
Second day of On-Ramp! We worked on three different presses: the press, the push press, and the push jerk.

Press: 5 / 5 @ 44 lbs (I just may switch over to kg, since I think the gym equipment is mainly in kilos)
Push Press: 5 / 5 @ 44 lbs
Push Jerk: 5 / 5 @ 44 lbs

Our WOD was 3 rounds of:

15 dumbbell push presses (25 lb dumbbells)
30 Russian twists (25 lb dumbbell)
50 meter shuttle run

25 lbs was a good choice, I think - it got pretty hard in the last round!

PLP 39 - 8 / 8 / 8 / 8 / 7. 
quinquine: (Default)
 It was On-Ramp day 1 last night!

We started with a short introduction and a bit of talk about what CrossFit is.  We then went through the basic exercises we would be doing; I have done all these before, but needed tiny corrections on a couple of the exercises. It was really helpful! Then we did our first WOD (a "sandwich"):

Run 200 meters

3 rounds of: 
10 squats
10 ring rows
10 push-ups
10 sit-ups

Run 200 meters

I finished in 7'04" - we'll do this WOD again at the end of On-Ramp to see how much our time has improved. Cool!

Afterwards, I went home and did my PLP 38: 10 / 10 / 9 / 9. It was rough to do the PLP after my main workout, but it got done.
quinquine: (Default)
7/31/14: PLP 34

8/1/14: PLP 35

8/2/14: PLP 36

Presses: 5 sets of 5 with 74 lbs

30 Burpees
20 Toes-to-bar
10 Handstands

I completed the 30-20-10 in just under 16 minutes. If I was better at handstands, that number would have been better. Practice makes perfect!

8/3/14: PLP 37

Tonight, I'm starting On-ramp at CrossFit Bay Area. I'm super excited!!! :)
quinquine: (Default)
 PLP 33: 9 / 8 / 8 / 8

Deadlifts; 5 sets of 5 at 114 lbs.

3 rounds of:

Weighted Pull-ups, 1 minute max reps (7+4 / 4+4 / 4+5)
Weighted Dips, 1 minute max reps (6+2 / 6+3 / 6+3)
1 minute rest

On the pull-ups, I had to switch to jumping pull-ups; with the dips, I just needed a short break. I didn't realize I should stop if I couldn't continue, so really only the first part of each counts. I used 14 lbs of weight for both of them. 

10 knees-to-elbows.


quinquine: (Default)
PLP 32 last night; 8 / 8 / 8 / 8. 

Plenty of time left over to catch up with some American Ninja Warrior!
quinquine: (Default)
 PLP 31 - 8 / 8 / 8 / 7

Snatch (44 lbs) - 5 sets of 1, EOMOM
Front Squat (94 lbs) 5 sets of 1, EOMOM (this really amounted to cleans, since I don't have a rack. I'm happy either way, as it's the most I've ever done for either exercise!)

10 minutes, AMRAP of

100 meter run
12 shoulder-to-overheads (44 lbs)
10 front squats (44 lbs)

I finished 4 full rounds and got within a hair of finishing another 100 meter run!

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