Congratulations on totaling and a great PR at your first meet!
Congratulations on totaling and a great PR at your first meet!
Thanks Aleli!
Thanks G, I couldn't have done this without you. Hitting 300 in July with the ladies sounds like a perfect plan to me!
Thanks Linds! I think there were maybe 50 people there, give or take, and that includes the other competitors. I was much less nervous about lifting in front of the crowd than I have been at the 3 Olympic weightlifting meets that I've done in the past. The audience and being judged definitely helps to add something special to the lifts that you practice day in and day out.
The conference Gillian referred to is actually a planning meeting for a future event. I will definitely keep you posted on what plans emerge from our get-together.
Thanks Gwynn! And thanks for following my log.
First day of fun time with no goals! I'm taking a break from anything too focused during the month of June, and just staying focused on FUN and enjoying gym time with my girls.
Squat "WOD" -- not for time, but row hard!
Back squat bodyweight (160#) x 10, row 250m
160x8, row 250m
160x6, row 250m
160x4, row 250m
160x2, row 250m
No rest between squat and row, long-ish rest of several minutes between row and squat. My fastest row was 53 seconds (I think? my book is in the car) and my slowest row was 1:02. I haven't been that sweaty in quite a few months!
Press - 3 heavy triples, no target weight
45x5x2, 65x3
85x3
90x3
95x3
Vindication!!!! We should have taken video of this to send to the meet organizer from Saturday. I am still so aggravated about missing that single 95# press!!
I can't wait to test a 1RM on press sometime. I know that last time I PR'd at 105 the rep was super smooth and easy. I really really really want 110!
--
As is most likely evident by my super-wordy posts in this log, I'm a writer at heart. Doing this "WOD" on Monday reminded me of a blog post I wrote a few weeks ago about why I no longer do CrossFit. I thought I would add a link to my log, since it seems relevant today.
http://coachwiss.com/2013/05/05/look...a-crossfitter/
Cheri, Christis, Joni, Rachel, Gillian, Shelley
Last edited by Cheri Wissmann; 06-05-2013 at 06:39 AM.
Still keeping it fun!
Warm-up: 5 rounds of 10 ring rows, 5 pushups
Bench - 2 max sets with 2/3 bodyweight (160 --> 105)
45x5x2, 85x5
105x10
105x7.5 -- I got about 3 inches away from lockout and got stuck for several seconds hah
Clean - learn and practice some new pulling technique with Shelley! Yay!
Worked up to 4 or 5 singles at 60kg. Learned and practiced a new setup and first pull that leverages what I've been working on in my deadlift. Makes a lot of sense from an efficiency standpoint, but will take a little getting used to! My hands are also a tiny bit wider, which makes me feel awkward in the catch, but will improve efficiency on jerk by decreasing the distance the bar travels to overhead.
Shelley and I went into technique geek-out mode afterwards, and that was super fun. I am a sucker for nerdy weightlifting technique conversations. haha
It made me very happy to be practicing clean technique with about 87% of my old C&J PR. I was "allowed" to try to go for some heavy attempts, but I have decided that my new motto in the gym is "patience". I had patience and followed the program in my linear progression, and it took me farther than I ever thought would be possible for me. I'd like to stick with the same game plan as I incorporate my Oly lifts back in, and build a strong foundation.
Gymnastics day on Friday! Woohoo!!
Great blog post. Looking forward to our fun gymnastics day tomorrow.
Mon 10 June
Squat - 185x5x3
handstand pushup practice
Wed 12 June
Bench - 115x5x3
DB Press - 25x10x3
DB Row - 35x12x3
TRX Row - 12x3
Finisher - 21-15-9 Goblet squats (35#) & puhups
Sat 15 June
Garage gym workout -- disaster
attempted to do a heavy 3x3 deadlift, got 225x1 and quit
Mon 17 June
Squat - 165x5x5
Clean - singles in kg: 35, 35, 35, 45, 50, 55, 60, 60, 60, (belted) 62, 62, 62
Wed 19 June
Press - 85x5x3
DB Bench - 35x10, 40x10 (assisted on last 3 reps), 40x10
Superset bicep curl + banded tricep pulldown
Finisher: 10-9-8-...-1 pushups & Russian kb swings (53#)
VACATION!! from 6/21-7/7
Mon 8 July
Squat - heavy single: 210; 175x2 every 90 seconds x 10
Finisher - 5 reps every minute for 10 minutes, at least one of each -- pullups/chinups & pushups
Pull/Push: 2/3, 2/3, 2/3, 2/3, 1/3/1 (chin), (switch to chins) 1/4, 1/4, 1/4, 1/4, 1/4
Wed 10 July
Bench - heavy single: 140; 105 x max reps x 2 -- 9, 9
DB Press - 15x10x3
Deadlift - 135x5x3 -- mostly for recovery from Monday! ouch!
Fri 12 July
Deadlift - 225x2x4
Front squat - 145x3, 155x3, 155x3
Finisher - 1/2 tabata kb swings (53#), body rows, jump rope
Mon 15 July
Squat - 185x3x5 (10# heavier than doubles from 7/8)
Press - 85x5, 875.x5, 87.5x5
Barbell rows -- 1/2 tabata, 85# (ow!!)
DB Rows - max reps L&R 35#
Pushups - 1/2 tabata