RoriMegan's Training Log

[Gillian Mounsey]

Enjoy the seminar. It's an amazing experience!

[SquatQueen]

Would love to hear about the seminar! Have a great time.

[Rori Alter]

Did intervals on my Racing bike (retired triathlete).

5 min easy spin
20 sec max effort/1:40 easy spin
5 min cool down

As per Jordan's prescription.

Not using my bike next time. I didn't feel like I was close to max but I was pushing the bike as hard as I could. I was gonna do hill sprints but wimped out because it was too dark, cold and late by the time I got home. And lazy. It's easier to get on the bike then all reflective geared up for a dark 9pm run.

Groin is mad at me.

I hope I can squat this weekend. I'm so pissed it was feeling good and then yesterday was just bad. Taking Celebrex again.

[jenica]

Heh, now you sound like me with the bike. I agree-- I don't think I could sprint on my road bike on the trainer since it prevents the bike layout that would happen on the road.

I hope you have a awesome time at the seminar. Obviously no hip pain would be better, but I suspect it will be very useful regardless. I wish I had gotten my act together before it sold out!

[Brian Harlin]

Did intervals on my Racing bike (retired triathlete).

Not using my bike next time. I didn't feel like I was close to max but I was pushing the bike as hard as I could.

Did you get to a point at about the 4th or 5th sprint where you couldn't hold your cadence? I have been alternating bike / prowler for Jordan's sprint protocol and they are both hard. Prowler is probably a little bit harder, but the bike is still punishing.

[ShannanD]

Which SS seminar did you do? I did squat back in January and got good feedback. I now incorporate some mental cues - feel like it helped.

[Michele Knaub]

It was great to meet you at the seminar, Rori!

[jenica]

Soooo....I'm thinking about that July RPS meet. Timing is good and I'm itching to do better than last winter. It's buried now-- are you registered? Good turnout last time?

[Mike Carbone]

Hey how is the hip doing? And did you enjoy the seminar. I can't wait until September for the one.

[Rori Alter]

Hey All!! Been a while since I updated because of the Seminar. WHICH WAS AMAZING.

Mike--I'm going again in September with you for the Coaching cert. Didn't do it this time.

Shannan. I did the the full Seminar at Crossfit South Brooklyn.

Michele it was great meeting (and spotting) you too! I'll be following along with your log now!

Jenica!!! JOIN US!! RPS is a great organization. Fair. Good energy.


Ok some business to take care of.

Squat: worked up to 165 5 x 3. Some hip pain, not terrible. Felt it for the rest of the day but recovered fast and felt fine the following day. Ripps feeling on my hip is...I have to squat how I have to squat to not have pain. And since I have not yet reproduced, I should tie my tubes because I am deformed. 'Nough said. Resetting the squat at this weight and will work up to the meet in July from here.

Deadlift: worked up to 200 x 5...good feed back. I was taking the "knees out" thing too seriously and causing a bend in my elbows which effectively shortens my arms...maybe thats why I have been having so much trouble getting into the most amount of extension before lifting off the ground? Will take note and work on it.

Press.. first time using 2.0 version...up to 83 x 5...will use this version from now on.

PCs....timing was off so Ripp made me do a set of 8 at 103lb...clearly light. Said if I add weight the timing will most likely correct itself.

Bench....no comments from coaches. 135 x 5 PR!

Over all and excellent weekend and I HIGHLY recommend the seminar to anyone who lifts.

Monday 4/15...
20 sec max effort (9-10% incline, 9.5-10mph)/1:40 light effort (5% incline, 3mph) x 7 with 5 warm up and 10 cool down. Death. Lungs bleeding.

Tuesday 4/16 rest.

Weight last week 164/Weight this week 161. Jordan seems to be working.