Log your lifts woman

[crazyfacials]

:shock:

Please tell me you get girls like that in Garry's classes?

brb coming to cross fit tomorrow

[icecream]

Oh totally. But not at the gym, just at the cf box.

:jive:

(we are all babes in our own way)

[icecream]

"Staggering Grace"

400m run

6 clean and jerks 60/40kg

6 double taps: 1 chest to bar pullup and 1 toes to bar = 1 rep

5 rounds for time :? 27:54 I think.

I would have done this as prescribed, still don't have my Chest to bar pullups though

First time doing clean and jerks at 40kg, surprised myself by being able to do them. I know I can clean 40, just wasnt sure if it would stick above my head :pfft: I was going to stick with good old 35. Would love to find outs 1rm, don't think it would be much higher..

[icecream]

Squat:

1x5@40, 1x4@50, 2x3@57.5, 4x2@65

I get scared I'm going to fail and break myself as I've never really done more than 1 rep over 60 better get used to that :grin:

Bench

1x5@20

1x4@25

2x3@27.5

6x3@32.5

Flyes and pushups 3x10 flyes, 3x5 strict pushups

Squat

1x3@37.5

1x3@45

4x3@60

Took myself up to the ladies area for the good mornings :shock: 5x5

Gym was gross and humid this morning.

TFB if you read this, how much rest should I be having between sets when the weight is NOT changing?

[teamfatboy]

Squat:

1x5@40, 1x4@50, 2x3@57.5, 4x2@65

I get scared I'm going to fail and break myself as I've never really done more than 1 rep over 60 better get used to that :grin:

TFB if you read this, how much rest should I be having between sets when the weight is NOT changing?

Just my 2c worth, but I think that, if you can do it, keeping the rests short is always good. So, 60-120s between sets, slightly longer if you're tossing on an extra 20 each side

[icecream]

Extra 20 :pfft: more like an extra 2.5 for me.

[teamfatboy]

Aim higher

Oh, and 'cos I wasn't 100% sure, I posted a question myself, see the great answer from SP, a man who should know :nod:

[icecream]

I stick to what the Calculator tells me!

Saw that and on the week i have no deads to the knees. Dammit! I actually want to give those pausey things a hoon. Good to get it clarified

[bar-belle]

You doing Sheiko 29? ATM..if so what week are you in?

[icecream]

Week 3

[teamfatboy]

I stick to what the Calculator tells me!

Saw that and on the week i have no deads to the knees. Dammit! I actually want to give those pausey things a hoon. Good to get it clarified

The calculator is your friend :nod:

Stick to the plan, nail your form, keep the breaks to the sensible level, and then, after you've completed it, arrange for a training partner to spot you and give a 1RM a go... :dancing:

[icecream]

Tonight was supposed to be week 3 day 2, but it didn't really go to plan.

First I decided I wanted to see if I could beat 85kgs in a 1rm deadlift.

So I did 95! 5kgs away from my 2012 goal, 25kgs away from 2x body weight. unf. I tried 100, had one of the personal trainers (who was training his client) standing there telling me to get angry and stuff. I was wearing fluro pink, hello, fluro pink does not get angry. But I tried! Next time for sure

Then I did my bench as written on the plan.

Then flys etc.

Went to do deads from 'boxes' but dudes were doing shrugs in my rack (grrr), and I was kinda wanting dinner by then.

But 95, ok! Last time I tried 90 it wouldn't even move!

[teamfatboy]

Tonight was supposed to be week 3 day 2, but it didn't really go to plan.

First I decided I wanted to see if I could beat 85kgs in a 1rm deadlift.

So I did 95! 5kgs away from my 2012 goal, 25kgs away from 2x body weight. unf. I tried 100, had one of the personal trainers (who was training his client) standing there telling me to get angry and stuff. I was wearing fluro pink, hello, fluro pink does not get angry. But I tried! Next time for sure

Then I did my bench as written on the plan.

Then flys etc.

Went to do deads from 'boxes' but dudes were doing shrugs in my rack (grrr), and I was kinda wanting dinner by then.

But 95, ok! Last time I tried 90 it wouldn't even move!

10kg gain already, and you're only three weeks in... woot :jive: Nice work :clap:

Run #29 thru to the end, then have a break (skip your normal Day 1, use your scheduled Day 2 for a test day). Reckon you'll totally smash the 100....

As for pink, don't you believe it. Master Lifter Drizzt, turned up at a powerlifting comp in pink socks (required for comp deads) and smashed serious weights.. there are picks :nod:

[icecream]

My crossfit buddies were joking to me that I'd have to find a pink squat suit, so I went right ahead and found one :nod: a guy was modeling it too! Pink rocks. Especially when it's covered in chalk 8)

Will def be testing the lifts after this cycle! I'll probably test them and do like a deload week, otherwise I'll start having a fat cry about being tired again

[Phedder]

Master Lifter Drizzt, turned up at a powerlifting comp in pink socks (required for comp deads) and smashed serious weights..

Just to clarify, sock are required for comp deads, but they don't have to be pink :pfft: That would be a sight to behold for sure.

Congrats on the dead PB, always so satisfying! Very close to the hundy now too, big milestone and impressive for any female in my mind :clap:

[icecream]

I was going to ask about the pink sock thing :pfft:

Thanks Phedder!

[AZIDE]

.

[icecream]

You haven't asked - send me your link

(also semi srs)

[bar-belle]

Nice work on the deads there Ice :clap: Conventional or Sumo?

It took me ages to get to 100kg but once there you don't look back. I'm sure you will get it when you test. The deload week is really important with this (which is designed to fatigue you) and any peaking programme. Alot of lifters favour a longer deload espcecially for 8 week plus cycles.Just my 2c worth :grin:

[crazyfacials]

Son I am impressed!

[icecream]

Conventional for me bar-belle! Once I have satisfied myself with strength for awhile, I'll look at trying sumo :grin:

Will def have a deload, in fact it looks like I'm doing a 6 week oly lifting thingee at crossfit, only read about it this morning. So I may switch back to 5/3/1 for 6 weeks and do it when I can!

I've decided to add crossfit certs to the list of fitness related qualifications growing on my cv, our gym is about to go forth and multiply so they will be needing more trainers. Hiyoo! Pity the certs are all fucking sold out for the rest of the year.

Anyway enough of the jibber jabber:

Strength:

Weighted pullups: I worked on getting dead hang. Ugh, so close I could almost lick the bar (actual). Arms felt a bit wasted from last night.

Metcon:

4 rounds of

10 American swings (32/24kg)

15 toes to bar

20 double unders

I went prescribed and broke the swings down each round because 24 is a huge bitch. Think it took me 15mins. NOT TOO SHABBY. Arms were totalled.

Talked my friend through getting her toes to bar after woohoo! Love it when people do something they didn't think they would ever get.

[icecream]

Had a rest day today because I decided YOLO and booked myself on a crossfit cert in Melbourne in September.

So I was up late going LOOOOOL wtf did i just do, and then awake at 4am thinking about how it's quite perfect because I could reboot my PT biz I had going on at the women's gym.

Plus our box is about to expand, I think I said that already. Coach man will be quite happy to have a female trainer on board, even if she's all like f*ck WALL BALLS.

So yeah Melbourne, haven't been to aus since I was four, Melbourne looks rather large on google maps 8)

[AZIDE]

.

[icecream]

Just Friday-Monday. I'm a contractor at work and never put aside money for leave, so can't take much time off :pfft: oops.

I think the boyfriend will probably end up at the casino, unfortunately (or fortunately?) I'll be holed up in Crossfit Melbourne ALL weekend.

[icecream]

This morning kind of sucked.

We did 'Nancy' which is 5 rounds for time of a 400m run and 15 overhead squats (42.5/30kg)

I went with 25kg and got 18mins30. My runs felt really hard and my squats were ok although I should have gone heavier according to my trainer. He said my form was awesome and that I was belting them out.

But my time was a minute slower than 8 months ago after checking my blog :? I blame the runs..felt like sludge!