I don't know what my deal was today - mentally shaky throughout my CrossFit Total effort. I generally don't let the weight defeat me, but I just couldn't pull myself together tonight. I did manage to set a couple of PRs though, so I've got some good starting points to work on over the next several weeks. Also, ended the night on a positive note with my 2k row. I think it was one of my better performances on the rower and got a chance to work with Rudy further after my row. I can see that I have a lot of room for improvement and can tweak my technigue quite a bit. Should be fun to see where I end up.
Back Squat: 145 (PR)
Press: 75 (5# under PR, failed twice at 85#)
Deadlift: 195 (PR)
Total: 415
2k row: 8:28
Nutrition Today:
Breakfast: 1/4cup walnuts with coconut milk, banana, 1 cup coffee w/ coconut milk
Lunch: Corned beef, carrots, brussel sprouts and onions
Dinner: 1 bison burger with guacamole topping, spinach salad, 1 piece dark chocolate
Showing posts with label Row. Show all posts
Showing posts with label Row. Show all posts
Monday, January 11, 2010
Friday, January 1, 2010
New Plan for a New Year
I am so excited to have my training blog up and running for 2010! I'm excited to see how this training blog morphs throughout the year, but for now I plan to include information on my training progress and my nutrition. I've officially made the switch to paleo and I need to be accountable for it somewhere.
I made it into the box for the 4:30. Worked on finding my back squat max with Mandie, which turned out to be 135lbs. 135!? I'm sure that I've done at least 165 in the past, but apparently without perfect form and depth. Since 135 was all I could do with said form and depth, I'm going to go with it for now. It's something to work from and now that I have my fancy weight load spreadsheet I'll be able to monitor my progress. At least I know that when I do get back up to 165, it will be a legit back squat!
Also did the 5k row yesterday as I missed it on Wednesday, and I've been wanting to establish some rowing baselines. I kept my pace at 2:teens for most of the first 4000m. I thought this would allow me to finish around 21:something...sadly, my math was off. I would have had to row the last 500m in less than 1:30 to get under 22 minutes...grrrr. I sprinted the last 500m around 2:02-2:05, so I was happy about that. I didn't feel like I had any gas left in the tank at the end. Also happy about that. Finished at 22:34.
Lastly, worked on some ring dips, box jumps and had Mandie introduce me to butterfly pull ups. I think I'm going to work on these with a PVC for a while before I move to the actual pull up bar. This is going to be a really tough movement for me as my upper body strength is not where it should be, but I'm determined to get them, mainly because they look so much more bad ass than my current kipping version. Obviously my main training goal is one of performance and strength, but I don't think that vanity is an entirely evil motivator. So yeah, butterfly PUs would be awesome.
I made it into the box for the 4:30. Worked on finding my back squat max with Mandie, which turned out to be 135lbs. 135!? I'm sure that I've done at least 165 in the past, but apparently without perfect form and depth. Since 135 was all I could do with said form and depth, I'm going to go with it for now. It's something to work from and now that I have my fancy weight load spreadsheet I'll be able to monitor my progress. At least I know that when I do get back up to 165, it will be a legit back squat!
Also did the 5k row yesterday as I missed it on Wednesday, and I've been wanting to establish some rowing baselines. I kept my pace at 2:teens for most of the first 4000m. I thought this would allow me to finish around 21:something...sadly, my math was off. I would have had to row the last 500m in less than 1:30 to get under 22 minutes...grrrr. I sprinted the last 500m around 2:02-2:05, so I was happy about that. I didn't feel like I had any gas left in the tank at the end. Also happy about that. Finished at 22:34.
Lastly, worked on some ring dips, box jumps and had Mandie introduce me to butterfly pull ups. I think I'm going to work on these with a PVC for a while before I move to the actual pull up bar. This is going to be a really tough movement for me as my upper body strength is not where it should be, but I'm determined to get them, mainly because they look so much more bad ass than my current kipping version. Obviously my main training goal is one of performance and strength, but I don't think that vanity is an entirely evil motivator. So yeah, butterfly PUs would be awesome.
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