Monday, December 10, 2012

CrossFit Update

I haven't really talked a lot about CrossFit for awhile.  That's not because I don't love it.  I do!  It's just because I'm not sure everyone wants to hear about it all the time.  I read quite a few blogs myself and there are only so many WODs you can hear about before you want to shoot yourself.  So I don't mean to bore anyone, but I do want to have something to look back on and see how I was doing and maybe how much I've improved.

Right now I go to CrossFit 2 times per week and I really do think I'm getting stronger every day.  I'd love to go to CrossFit more, but I a) can't really afford it and a gym and b) I don't want to give up swimming, biking and running so I need said gym.  I still enjoy racing so I want to train for my races.  The only way you get better at SBR is to SBR.   I do know, however, CrossFit is helping me to improve upon my SBR and eventually achieve my long term goals.

But anyway... on to today's WOD

Ah the bench press.  I remember a LONG time ago (um 3 or 4 years or so) when George was just teaching me how to do chest exercises and we attempted to do a bench press.  The bar weighs 45 pounds and I could NOT even get the bar up.  I mean not even close.  Sad but true.  So I did other chest exercises, but I learned even in Body Pump that my chest (and whole upper body for that matter) is particularly weak.

As you can see from the photo, today's workout included the bench press.  The goal was to find your 5 rep max.  I did a similar workout back on September 4th and here is what I was able to do.

Set 1:  45 pounds
Set 2:  50 pounds
Set 3:  55 pounds
Set 4:  60 pounds
Set 5:  65 pounds

As it turns out, my 5 rep max was 65 pounds.

I didn't know that when I started today's workout.  I thought my max was way less than 65 pounds.  So I started today's set with the bar and moved up from there.  Here's how it looked.

Set 1:  45
Set 2:  55
Set 3:  65
Set 4:  70 (I wasn't able to get all 5 reps, but I did get 3)
Set 5:  65 (I did three unassisted and 2 assisted)

While it might not seem that much different I really think it is still a big improvement for just 2 months.  I can tell you I did Body Pump for almost 2 years and was barely able to ever increase my chest weight.   So I'll take whatever minute increases I can take and hopefully 2 months from now I will have improved again.

As far as the WODs they are still hard, but I'm definitely a LOT more confident and that helps me get through the WODs.

Today's WOD was this:

15 AMRAP (As Many Rounds As Possible) starting with 2 reps of each exercises and moving up by 2 with each round.

C2B Pullups (Chest to Bar).  I did mine assisted with a thin red band, but also had to push off the box.
K2OH (Knees to Over Head).  The prescribed amount was 75 pounds but I used 45.  

My achilles heel in this workout was definitely the pull ups.  I really stink at pull ups and feel so weak.  I'd be exhausted after finishing the pull ups and then feel like I needed to make up time and try to really push it on the burpees.  By the time I go to the K2OH I would be so out of breath.  That's what it's all about though.  Pushing through when you think you can't.

I made it up to completing 12 C2B, Burpees and K2OH and then 2 additional pull ups into the next round.

I am proud of my accomplishments and I really want to keep going.  I want to continue to see improvements and I'm confident I will.  I'm working hard and I'm trying to push myself during every session.  I definitely leave every workout feeling exhausted and I wouldn't want it any other way.

If you're following along in the Adventures of the Elf on the Shelf:  Lulu (which I'm updating everyday so it will become a full list of all Lulu's adventures... click the link to see ALL the ideas) then here is what she was up to yesterday. 

Lulu decided that all this Elf business is a little tiring and tried to clone herself.


tracey smith said...

You were fast on those burpees! You are really getting a lot stronger and it will help you when we train for the half Ironman. 2013 is going to be a great year!

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