Crossfit Challenge

[bigdogbob]

Monumental failure on the lifts today

Didn't warmup properly and hammies played up from early on..but no excuses i sucked today

Squat -55kg(attempted 60 but just can't get down low enuff for it to count)

Shoulder Press - 32.5 kg lot less than before

Deads- only managed 90 kg, coach won't accept my heavier lifts cos of bad form.oh well just have to improve

Feeling blah..hammies hurt as does the ol pride

[bigdogbob]

Went and did the team workout yest morning

row 2000m

50 burpees

run 400m

50 pullups

run 400m

100 wallballs

split between the team,one person repping at a time, cept the run which is done together - in other words interval training

Was ok even tho my team came last :doh: another ego dent pow krak!!!

Went and did a technique workout with the owner/coach who is also competing at the sectionals..and will do very well, unlike me lol

Handstand pressups....fail (can do the handstand and half a pressup x 2)

muscle ups...fail (starting to click to the technique but its hard on the wrists at the start, and in the middle...all the TIME!!!!)

Then a 10 min AMRAP

10 pullups

20 double unders

10 snatch (15kgs)

managed 3 rounds + up to 15 double unders

3 weeks and it will all be over..better start focusing :shifty:

[bigdogbob]

Mondys workout was the lovely "Mary"

5 Handstand pushups

10 single leg squats

15 pullups

20 mins AMRAP

I got thru 8 rounds..not too bad, hands tore up but shoulders lasted, and not too sore yest and today.

Tuesday - first day back at work :x but no :evil: boys til today

WOD

21 kb swings (16kg)

15 pressups

9 situps

run 400m

4 rounds for time

I did it in 15:24 I enjoyed this one, all stuff I can cope with...happy :grin:

[bigdogbob]

Last nights workout was a doozy shoulda done it as required but realised it was my 10th day in a row working out and in reality I was knackered

50 double unders

40 air squats

30 deadlifts ( rx=30kgs i did 25kgs)

20 push press (as above)

10 squat cleans as above

20 push press 25kg

30 deads 25kgs

40 air squats

50 double unders

took me just over 11 mins...I think

Now having 2 days rest :grin: then Saturday am is sectional practice at xfit NZ (judges and all) 2 workouts in am and another after lunch...just like the real thing :shock:

[bigdogbob]

Back from the sectionals practice.

Got to eye up some of the competition and fail miserably next to them :oops:

Workout 1

10 pullups

10 boxjumps (40cm)

5 rounds for time.....6 mins max or finish

Well you guessed it.... I DNF :x on the last round but the pullups did me in BIG TIME. The competition finished it in around 4 mins i think mybe even faster so well screwed would be a good word for my outlook

Workout 2

21-15-9 reps

burpees

kettlebell swings 16kg

20 double unders at the end of each round

Well I finished this one in 7:20, competition finsihing round 5 mins so outlook there...well...in a word...screwed

Then had to leave and get the kids and missed workout 3...thankfully in my opinion

Workout 3

squat clean or power clean 1RM

female weights went from 30..35..40..45..50...55

lift, 20 secs rest move to the next...lift and so on til finsih or fail

once finished or fail it was a 2.5 km street and offroad run to and up (for 135m up the side) of Mt Wellington. Whatever weight you managed lift multiply x 5 per kilo and this number is taken off your run time for your final score

Oh dear how sad I missed it..I say that now but it was probably vital I did it so I know what I'm in for at the sectionals comp but in saying that I already know what I'm in for....major failure :pfft:

So feeling a bit down and glad my entry was free so if I bail or fail it's only costing me pride :roll:

[bigdogbob]

Got over myself :pfft:

Went and did a workout on my own today...only 2 weeks to improve

8 x 80 kg deadlift

run 400m

3 rounds

8:32 I gave it everything..the deadlifts were HEAVY the runs were HOT but I really dug deep. My time is around a minute slower than the girls at the other crossfit did the same workout in, so obviously with only 3 mths xfit training compared to 12-18 mths I will not be up there at the comp but at least I know I am giving it full on and that's the best I can do.

Then practiced double unders..I must nail these as they cut so much time off if you can do them without a break

and cleans...only managed 40kgs today the 45 I reverted to old form trying to upright row them rather than momentum them...MUST KEEP ELBOWS IN

So much to improve..so little time..but so much mojo :pfft:

[Danomyte]

Hey Nessie,

Small world, I was at the sectionals workout on sat too!!! I was in group 5 I've been at CrossfitNZ for about a month. Heaps of fun aye!

Keep your head up for Sectionals. As you know, the workouts are intense but short. So you'll have every chance to have a blinder on the day!!!!

Now just trying to figure out who you were hhmmmmmm. Were you wearing the Crossfit Birkenhead tee?

Anyways. Good luck for Sectionals

[bigdogbob]

yeh the pink tshirt "and the shape of an 'L' on my forehead :pfft: "

Did you do all the workouts?

You competing at sectionals?

[Danomyte]

Don't be so hard on yourself If you're giving it your all on the day, you're a winner regardless of the result

I only did the first 2 workouts and had to shoot off. I thInk there was only a 50min break between workout 2 & 3 aye = YIKES!

Nah, I won't be doing sectionals We only joined last month, and we've got something planned on that weekend Wish I was doing it though, should be a fun event!!!!

I'll be cheering for you for sure Nessie!!!!!! WOOT WOOT!!!!!

[teamfatboy]

Wow - that is serious stuff... I'd have failed at workout one :oops: with pull-ups in the mix. But don't beat yourself up on it too much - you gave it heaps, and you're already over it and looking forward, and THAT takes guts! :clap:

Just out of curiousity, did you look at your diet at all in the run-up to the practice? I'm just wondering whether some extra quick-acting carbs in the run-up to the big day would have helped ?

[bigdogbob]

Thnaks Danomyte

TFB my diet sucks always :oops: so any advice for the lead up would be appreciated.

[bigdogbob]

Danomyte is that you featured on the cfnz website this morning???

[teamfatboy]

TFB my diet sucks always :oops: so any advice for the lead up would be appreciated.

The only reason I thought to suggest it was that, if you've topped-up the body with a fast-acting carb like maltodextrose, you might find it easier. After all, you're going hell-for-leather for the duration.

I'll have a rummage around in stuff I've got at home from biking and see if I can find anything proven and helpful.

Others (like Vee, maybe, who's done a lot of running) might have views, too.

[Danomyte]

Danomyte is that you featured on the cfnz website this morning???

yes :oops: I found out about Crossfit while on holiday in Hawaii in March 2009 and have been a fan ever since. Lots of fun, hard work and good company \:D/

[bigdogbob]

Nice lifting danomyte :clap:

Thanks tfb, have been trialling celltech after the workouts

[bigdogbob]

Was dished up another dose of failure yest with my nemesis barbell thrusters. Only managed 2 rounds with the required weight and then had to drop to 25kgs and then came last....sucks

As I was trying to nail the last set of double unders I hear behind my back...we all have one of those days don't we....well mine are coming thick and fast at the moment.

Kick my arse please someone

WOD

21 barbell thrusters rx 30 kgs (2) 25 kgs (2)

21 double unders (never nailed more then 5 in a row :evil: :evil: )

[teamfatboy]

Nice lifting danomyte :clap:

Thanks tfb, have been trialling celltech after the workouts

I didn't realise Celltech had so much dextrose in it... a pre-workout shot of that might be the go, for two reasons:

a. the sugars themselves; and

b. the creatine.

Now I may be completely off-base but this article and perhaps easier in this one here might explain why pre-workout is better for your performance than post-workout?

I'm sure ThePman and Rose would correct me

[bigdogbob]

Full on leg workout tonight..just what u need after the 4 sets of 21 thrusters last night :?

WOD

run 400m

50 squats

30 back extensions (GHD machine)

4 rounds for time

Took me 22:10

My back was so sore and spazzed up after each lot of back extensions that I couldn't even run grrrrrrrr it felt so bizarre

Need a rest day me thinks

[bigdogbob]

Weds was a nice rest day

Thurs - ran in the morning

Xfit

Speed test 2x 400m 1:29 and 1:28 Not too bad for an ol girl

WOD

21 - 15 - 9 reps

burpee + box jump (60 cm box)

ring dips (did first 15 unassisted then swapped to blue band)

kettlebell swings (16kg)

Took me 11:03 yay kinda workout i like

Today I have a scary feeling its the FILTHY F'N FIFTY last time that one took me nearly 40 mins :shock:

[bigdogbob]

Phew no filhty fifty yay

Friday

Strength

front squat 5x5 reps 20kgs/30 kgs/35kgs/40kgs/40kgs

WOD

21-18-15-12-9-6-3

wallballs

situps

short sharp intense one..enjoyed it and finished in 9:25

Saturday 8am..yawnyawn

Strength

push press 3x5 reps 20kg/30/40 (twas feeling heavy after all the wall balls last night)

WOD - the lovely "Nicole"

actually I quite like this one cos these two exercises are probably my best improvements. Last time I did this was the first time I had done pullups without the band and I managed 38 reps

run 400m

max pullups (1 set without coming off the bar)

20 mins AMRAP (As many rounds as possible, pull up total from each round makes your final score)

I managed 7 rounds -7/7/7/8/8/8/9 =54 improvement of 16 since last attempt (limited the pullups cos don't want to root my shoulder again before sectionals next week. Figured out a new way to tape my calluses and it worked well)

But knowing my luck the workouts in the compwill have none of my favourites and I will be screwed :pfft:

[teamfatboy]

Wow... nice work on the pull-ups, Nessie.

How you feeling about Sectionals with a week to go?

[bigdogbob]

Packing it!!!!!

[runveerun]

Others (like Vee, maybe, who's done a lot of running) might have views, too.

I just wrote you a small novel and the computer ate it! grrr

There are lots of things to try for pre-workout energy.

I used to eat gels, they come in a variety of flavours, I ended up making my own out of honey and barley malt, it tasted discusting but did the trick. They are just sugar really so ultimately prolly bad for your teeth etc.

I have also done the honey and banana sammich before hand but it depends on how quickly your body can digest it as it's not nice coming back up again!

The last marathon I used superpump, I ate it before and in the middle, I also popped guarana pills along the way, but if your doing this in the evenings you might not be able to sleep very well after all that!

FOOD is the best bet, if you can eat a solid meal 2 hours before ie: protein, carbs and fat you will keep your energy levels going. Eating consistantly during the day and not skipping meals will build up solid evergy levels and you'll find it alot easier. Especially when doing such intense training.

If you feel knackered even before you begin, try a banana or a honey and banana sammich and see how that goes. Balance do the cheapest energy gels I think they are about $18 for 20 and they do caffeine free ones so they won't keep you up all night.

[bigdogbob]

Just spent 2.5 hours in an olympic lifting practice with a real life proper commenwealth games weightlifting prospect \:D/

Trying to nail the technique for clean and jerk and snatch...was excellent feeling alot more confident nad have ironed out many a wrinkle

Hope one of those two comes up at sectionals...although would much prefer a deadlift :grin:

[bigdogbob]

Short and heavy workout

7 rounds

8 x kettlebell swings 24!!!!!! kgs

15 x pressups

11:30

shoulder frier

4 days to go and we still don't know what the workouts will be... :shock: cmon already put me outa my misery :pray: