Log your lifts woman

[Android]

:clap: action shots, good work!

[teamfatboy]

Training on the rise keep it up! :grin:

+1 - nice efforts (and no, not just flattering lighting :grin: ) :salute:

[icecream]

With the 531 is there any reason you aren't repping out on the final work set of the three? That is the idea, the last set is all out maximal reps.

:

Yeah that first couple of days I didn't realize, but the next couple of weeks I tried 8) have been a bit fatigued lately so 5-7 is about the max I can do. As per my complaints Earlier about feeling weak as shit haha. But if I go any lighter on earlier sets I feel like I'm doing nothing. Will work on it next cycle :grin:

Thanks all!

[icecream]

This morning sucked!

Another 10 rounds of shoulder smashing, wtf. Looks like I missed the days we might have done any lower body. Had the weekend off as Thursday's workout honestly put me on my ass. That and I needed to let my hands recover. Of all things.

Anyway we did weighted strict pull ups 5x5. I did a couple of sets on the red band which is the least amount of assistance. Unassisted I am coming for you sir.

Timed workout was 10 rounds of 10 thrusters (that's a squat and press, not a hip thruster). Rx was 42.5 for men and 30 for women. I have shoulder issues with thrusters..they HURT, and it's because of my popped collarbone and overuse from teaching.

So I did 3 rounds with 25 and then dropped all the weight off and used the bar only - a smaller bar which was 15.

We also had to do 10 rounds of 10 ring pushups. So now my shoulders feel busted.

Onto other thnings though. Lately I've been like, wah what to do.. I have been told by a person who is well respected and successful in bodybuilding that I should do a show right. I started her nutrition plan, but then switched to this paleo challenge we are doing at crossfit. Part of me would LIKE to do a show, but I need to be regular with all my training, and probably stick to a tried and true diet.

The other part of me just wants to eat aaallll the good fat, and get stronger, and punch thrusters in the face, and crossfit until my fucking arm falls off (prob not the best quote to use there, but I love me some jersey shore), and eventually I'll be in the right shape anyway. I mean I'm not far off it, I just need to lay off the chocolate, and do more squats.

And that concludes my stream of blah. Constructive ideas are welcome (that's probably you out hhh1) :grin:

[icecream]

Wrote a post with a wah in it, iPad won't let me edit, so I deleted :grin:

I strongly disliked the workout this morning and it put me in a poo mood, but once I had sushi, chocolate and coke zero, I felt better. Not paleo. :pfft:

Weighted pull ups: 5x5. Well I can't even do a pull up without assistance, so I used the lightest band for 3 sets. Getting closer obviously talking strict here, no kipping - although it would be hilarious to see a guy try Kip with a kettle bell hanging around under his doodle.

Then 10 rounds of 10 thrusters and 10 ring pushups.

My shoulders have an issue with thrusters, so I started with 25 (rx weight for women was 30), then ended up with no weight, which was far too easy. Ring pushups I did on my knees, only fell flat a few times..

All in all I felt like I wasted a good hour of precious sleep by doing a workout I really didn't enjoy :?

[Alexis]

Just don't get burnt out doing everything at once!

The essential part of 5/3/1 is following the main big lifts.

See the assistance work as what it is, sugar on top. It's meant to target weak areas and/or build mass.

Especially since you are also conditioning with crossfiting a few times per week.

Have you picked up a copy of 5/3/1?

Not trying to rain on your parade. I have just seen too many people burning out after 2 months overdoing it :wink:

[icecream]

All good Alexis, my focus is on the big lifts when I'm in the gym

My exercise sessions have between cut in half compared with a few months ago, and I know when I'm burning out - I got a full blood count yesterday so it should just be iron. If not then I will take it easy for a few weeks

This morning we did a team workout. 3 in a team, 3 stations, as many rounds as possible in 30 mins with 1 round being the three stations totaled.

1) 400m run, 21 kb swings, 12 pullups

2) 10 clean and jerks 60/40kg (I did 30)

3) 25 double unders, 25 situps

Rotate stations etc, we did 5 complete rounds and my teammate got to the swings on the 6th round.

It was nice because we had lots of rest.. Which suited me fine as I helped myself to McDonald's and a magnum ethe night before. I could feel it wanting to make a comeback on my first 400m run..

I haven't done 531 for a bit, finished cycle one and am just having more of a focus on crossfit for now.. Will jump back into it in a couple of weeks.

[icecream]

This morning!

Had a good sleep for a change, no child coming in at some awful hour and not really knowing what he wants. Damn sleepwalking!

Weighted pushups 5 sets of 3 reps

Did body weight, then 3 sets with 5kg, then 1 rep with 10kg.

Then:

AMRAP in 10 mins

2 squat cleans on the minute every minute - used 35kg (rx was 60/40)

The rest of the minute is max pushups, max box jumps. Take the lower score each minute and record it as part of your total.

Focus for me was the squat cleans. Really need to work on getting a great rack, my elbows start to dip. Looking forward to the day I clean 40!

Getting better at pushups too, going to start whacking those out daily.

And that's me until saturday! Off to Wellington tomorrow for the weekend

[teamfatboy]

Yay - got a CrossFit Box sorted ?

Or is Wellington set for one of those "what happens on tour, stays on tour" kinda weekends

PS - calories don't respect that rule - they follow you home!

[icecream]

Yah I'm off to MaD Crossfit, my mate I'm staying with goes there :grin:

I'm one or those girls who is old before my time mate, one glass of wine and I want to sleep! I'm going down to catch up with this friend, who was once my raver in crime, and go see my new nieces too \:D/

But mostly I wanted to wod at MaD! Haha.

[teamfatboy]

I'm told MaD is pretty cool, a friend of mine and her partner go there, and she's doing their "MaD As III" powerlifting competition.

Have fun :-)

[icecream]

So is my friend! I am hoping she will get more into it, at the moment she goes when she doesnt have the distractions of life bothering her.. Needs more consistency 8)

[teamfatboy]

I'm going to go have a watch at that PL comp - the only difference is they're doing a ground-to-overhead instead of deadlift, I understand.

Having seem some of the Oly lifters working overhead, I know I'd get my butt kicked....

[icecream]

Oh weird, just saw that.. I would have thought they would do Deadlift/squat/OH press as that is the crossfit total workout.

[icecream]

AND I'm back from the Windy City. Didn't let me down, stepped off the back of the plane and almost got blown away

WOD for yesterday at MaD was a partner workout:

Run 200m

10 reps of burpees, squats, pushups, situps, pullups, in any order, but only one person working at a time.

Then run 200m, then 9 reps, etc and so forth down to one rep of each, 200m run to finish.

Sucked it up and did my pullups kipping, thankfully didn't tear my healing wounds

Decided to stay for the skills session after, as we don't have set skills sessions at my gym - we incoporate them into our hour of working out, but these guys dedicate every sat at 10am to something. Yesterday was gymnastics!

We did handstand pushup progressions, starting with forward rolls, and ending with handstand pushups on the wall, with stacked ab mats so we could inch ourselves down a bit.

I couldn't even get up into a 'frog position' for a headstand, eventually got it with them spotting me. And now, after practicing a few hours, I'm holding that bitch on my own!

Got my BLOOD results in - Iron levels well below low, so I'm on a double dose every day to avoid falling down and not getting back up

Couple of weeks, I'll be killing my squats :clap:

[teamfatboy]

We turned up the wind just for you :nod:

Wow, WoD sounds like a killer....

As for handstands, guess that's why I'm a powerlifter.... couldn't do 'em in school and haven't gotten any better :oops:

[icecream]

I'm so excited About the whole headstand thing haha. It has only been 20 years since I last did them!

Squats are shit at the moment? Stand on your head.

No energy for bench press? Stand on your head.

Actually it would be interesting to see how easy or hard people find it..most powerlifters have crazy strong core strength right? Stand on your head.

Ok no more upside down photo spam.

WOD this morning:

21/15/9 reps of

KB thrusters each side -rx was 16kg for women, I did 12.

Strict chin ups. (used a blue band)

Done in 9:57.

Short workout, no wendler on the board.. So I stood on my head.

And held some frog poses (top right), and then some handstands, but I kept putting too much oomph into them and falling over.

Happy Monday! \:D/

[Android]

You missed the CBC-KOS comp :shock:

Next time huh?

[icecream]

I didn't even know it was on :oops:

[Android]

I didn't even know it was on :oops:

OMG :shock:

[icecream]

Have read the thread now 8)

I'm thinking about heading back to welly for the women's weightlifting comp that TFB was talking about further up.

Thinking.

[teamfatboy]

Do, or do not... there is no think :grin:

I know my colleague's looking forward to it, I'll talk to a couple of the other women I know, they might be interested.

[icecream]

This morning I worked on my snatch.

:pfft:

Just skills, no strength.

After that we did a nice short workout:

3 rounds for time,

Squat cleans and box jumps. 7/20 reps. 37.5kg/20in

6:47.

I was going to head to the gym after, but practiced handstand pushups instead.

Today marks the day of 30 days of beastmode, there WILL be progress, both in pictures and in the gym. I have farewelled my coke zero and chocolate, even quitting shakes as I'm reacting to dairy hardcore again. Had issues as a child.. Walking around with a bloated stomach is not fun!

So yay :clap:

[Android]

I knew there was a good reason for subscribing to this journal thanx

srs tho good job!!

[steak]

^agree...solid work ethic...me likes :clap: