Welcome Back Soreness

Another week down, and another week of workouts crushed. I not only did training of my own, but also started my participation in a 4-Week Warrior outdoor program with one of my co-workers here at the gym. Both factors have benefited me in my training and have left me sore STILL after 4 DAYS!!! Last week I set out some goals to work towards and many of those were accomplished. Here's a list of goals accomplished and what I'm working towards next:

• 10 1-Legged Squats each leg - Incomplete
• 30 Push Ups - Incomplete
• Static Hang 30 seconds - Complete. Next - Rope Climb 20ft 1x
• 30 V-Ups - Incomplete
• 25 Kettlebell Swings at 53lbs - Complete. Next Kettlebell Snatch 53lbs 30x each arm
• Run 400 Meters in 2:04 - Complete, Run in 1:34 - Complete, Run in 1:19 - Complete. Next - Run in 1:04
• Deadlift 1.5 x Bodyweight(270lbs) - Complete. Next - Deadlift 2 x Bodyweight(360lbs)
• Military Press 1/2 x Bodyweight(90lbs) - Incomplete
• 10 Medicince Ball Cleans - Complete. Next - Power Clean 3/4 x Bodyweight(135lbs)
• 10 Sitting Knees to Chest - Complete. Next - 15 Hanging Knees to Elbows
• 25 Wall Balls - Complete. Next - 45 Thrusters at 1/2 x Bodyweight(90lbs)
• Run 800 Meters in 4:20 - Complete, Run in 3:20 - Complete, Run in 2:50 - Complete. Next - Run in 2:20
• Row 500 Meters in 1:55 - Complete, Row in 1:45 - Complete. Next - Row in 1:32
• Vertical Jump 10 inches - Complete, 18 inches - Complete, 25 Inches - Complete. Next - Vertical Jump 30 Inches
• 20 Dips - Incomplete
• 20 Pull Ups - Incomplete
• L-Sit 10 Seconds - Incomplete
• Row 2000 Meters in 8:10 - Complete. Next - Row in 7:30
• 10 Dumbell Snatch each arm - Complete. Next - Power Snatch 1/2 Bodyweight(90lbs)

Finish in 15 Minutes or Less:
"Christine"
3 Rounds of:
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps @ 24''

Result - Complete! Next - 1 Mile Run in 9 Minutes

So you all can kind of see where some of my strengths are as well as some of my weaknesses. I'm glad that I knocked out a lot of these and I can see there's still some work to do but I'm excited to start. As far as set up of the workouts go, I split up the movements into 3 workout days and save the challenge workout for the last day of week so I can get in a rest day during the week. For the Warrior Workouts we only work out Monday and Wednesday with the option of doing specific kettlebell strength and endurance challenges to earn points. The Warrior program is also very true to CrossFit, using a variety of equipment and having the participants work to full capacity in a very short amount of time. 8 minutes felt like an eternity in this class so I'm glad I'm keeping my conditioning up to par.

Well that's it for this week. Hopefully this was more interesting to read rather than a daily posting of workouts. Have a great Mother's Day and rest of the week and I'll catch up with you next week!

Training Update: 2 Months Down!

Okay, so obviously posting has been MIA for a while, but I still haven't stopped training. I've found out recently,(this week especially) that after a day of workouts and actual job responsibilities, it's tough to find the motivation to get up off the couch and write a post on the blog. It's also become too routine when posting things such as,"this is my strength workout" "this is my gymnastics workout" "this is the main crossfit workout" day after day. So I feel to keep myself sane but still hold true to updates is to save one post for the week on Saturdays when I'm primarily at a computer at work.

Well enough of that, here's the update:

This week through training I found out that as much as I have progressed in some areas of training, I've neglected other areas. I'm now trying to crank out more full-range handstand push ups, but strength has actually diminished in my regular push ups. Also there weren't much practice sessions with important CrossFit skills such as 1-legged squats and L-Sits. If I'm going to get better at these areas and increase in strength in the least amount of time. I need to be practicing more often.

Enter the Athletic Skills Progression Chart:
http://crossfitseattle.com/wordpress/wp-content/uploads/2011/04/Skill-Levels-1-IV-spreadsheet.pdf

Essentially this chart covers all the important areas of fitness and skills that I'll need to do well next year at the CrossFit Games Open. I'll attack and pratice each movement each week until I'm able to do the prescribed benchmark. Once that happens I'll move up to the next level of exercises to practice. This will solidify my form and let me know that I'm able to actually able to do the movement rather than modify movements. From there I'll be able to actually do the prescribed workouts from CrossFit which should result in better times and a greater overall benefit.

Just so you know where I am now, here's my current goals I'm working towards or skills I've yet to test:

10 1-Legged Squats each leg
1.5 x Bodyweight Squat
30 Push Ups
Static Hang 30 seconds
30 V-Ups
30 Kettlebell Snatch 24kg/53lbs each arm
400 Meter Run in 2:04
1.5 x Bodyweight Deadlifts
Military Press .5 x Bodyweight
Handstand Hold 1 minute
10 Medicine Ball Cleans
10 Sitting Knees to Chest
25 Wall Balls
800 Meter Run in 4:20
500 Meter Row in 1:55
Vertical Jump 10 inches
20 Dips
1/3 x Bodyweight Dip
20 Pull Ups
1/3 x Bodyweight Pull Up
1 Muscle Up
L-Sit 10 seconds
2000 Meter Row in 8:10
10 Dumbbell Snatch 45lbs per arm
1 mile Run in 9:00

And finally,

"Christine"
3 Rounds for time of :
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps @ 24''

I'll post my progress each week so you know where I'm at with my goals. Next week I'll also have upadates on some outdoor workouts I'll be involed in here at work that should encourage team competition similar to CrossFit.

Until next week!

-Pat

Training 2.15

Hey there everyone! Once again sorry for the delay of posting but you know how it is with busy schedules and all. Anyway, here's a look at what I did for Monday's workout yesterday.....

Strength WOD
Shoulder Press 3x5

Gymnastics WOD
3x5 Pistol Squats
3x5 Handstand Push Ups

Mainsite WOD

For Time:
2000 Meter Row
50 Alternating Pistol Squats
30 225lb Hang Clean(Substituted 95lbs)

Result - 12:25

Video Demo:

This wasn't too bad. My pistol squats are really improving, but I needed to sub the 225lb hang clean because I just couldn't get enough drive from the standing position. This did make me sweat but suprisinly not that tiring. Today's workouts you'll see that I'm going to start adding in extra stuff so not to get too comfortable with just this format of working out.