Guys, I saw this in one of the blogs I follow. Man, this was impressing. I want you guys to do something for me. Watch this! Watch this and tell me what you think of such an inspiring comeback, because I don't have any words
3,2,1 GO!
-------------------------------------------------------------------------------
Yesterday's Training:
1 RM Back Squat - 245lb!!!
Been working for a YEAR AND A HALF to move over 225. Finally, some hard work is paying off. I see a future PR coming a lot sooner
Deadlift 295lbs x 10 sets x 1 rep every 30 seconds
What better way to celebrate moving heavy weight, than to move heavy weight!
Day 68 Burpee Challenge / 2346 Burpees Total
*3511*
Wednesday, June 22, 2011
Tuesday, June 21, 2011
Adventures in Programming
Hey folks, due to an odd turn of events of work scheduling, you are left without a video again. Basically, my work schedule, and therefore my sleep, is suffering. I can only complain so much. I'm still here, I can still WOD, and I can still ramble... so let's do that!
So I came to a stark realization with regards to my programming. I have been striving to become a stronger CrossFitter, as it is one of the main components I lack. With that being said, I believe I am making some great strides in that quest. Check out below for some current stats:
- Back Squat: 245 lbs
- Deadlift 405 lbs
- Push Press 180 lbs
- Thruster 160 lbs
- Pullups 47 reps (Not "Strength"... but still)
Believe me, I am overjoyed with the weight I have been moving. I smell a lot more PRs to follow. Being deployed there are some things I can't do, such as: 1 RM Snatch or 1 RM Clean & Jerks, surely for the fact that I really don't have bumper plates and can't dump the weight. There are no boxes to jump, or places to hang my rings. No kettlebells, only a few rowers, and its too busy to occupy multiple bars at one time.
Anyway, I'm coming to a point. Yesterday, I performed Baraba, which is as follows:
5 rounds for time:
- 20 pullups
- 30 pushups
- 40 situps
- 50 squats
*Rest 3 minutes between rounds*
Time - 37:31 (WTF?!)
I have done Barbara 3 times total, and this time... was no PR. Hell, the last time I did this "Girl" I was in the 25-29 range. It's nothing to write home about, but this was about 10 minutes shy of my PR! So what happened? I believe my lack of hitting the long bodyweight metcons has somewhat hurt my endurance and speed. I mean, the pushups DESTROYED me! Pullups, not a problem. But after doing pushups in sets of 5's and 3's I was gassed for situps and squats.
Listen, the proof is in the Paleo pudding. I got stronger, but I slowed down. It's not necessarily "bad programming", I mean I was achieving my goal of becoming stronger. But that's not what CrossFit is all about. We need to be well rounded in our 10 General Physical Skills. We want to be great at everything, not just awesome at some.
What does this mean? It means, I'm going to be looking at my programming, and making some changes to it so I am maintaining and gaining my strength a little slower, but not losing my MetCon. So, as much as I've enjoyed putting the heavy weight on my miniscule frame... it's time to focus back on CrossFit. Now, it's your turn to speak up.
For anyone out there, have you even ran into something similar to this? Has your programming tipped the scale in favor of stength, speed or skill instead of being well rounded? What did you do to correct this? What worked best for you? Speak up, because I'm listening. But in the meantime, move quickly, lift heavy... and do burpees!
"There are few things graven in stone, except that you have to squat or you're a pussy. "
- Coach Rippetoe
3,2,1 GO!
------------------------------------------------------------------------------
Yesterday's Training:
"Barbara"
5 Rounds for Time:
- 20 Pullups
- 30 Pushups
- 40 Situps
- 50 Squats
Rest 3 minutes between rounds
Time - 37:31
Day 67 Burpee Challenge / 2278 Burpees Total
*3511*
 |
| You tell em Frankie, baby |
- Back Squat: 245 lbs
- Deadlift 405 lbs
- Push Press 180 lbs
- Thruster 160 lbs
- Pullups 47 reps (Not "Strength"... but still)
Believe me, I am overjoyed with the weight I have been moving. I smell a lot more PRs to follow. Being deployed there are some things I can't do, such as: 1 RM Snatch or 1 RM Clean & Jerks, surely for the fact that I really don't have bumper plates and can't dump the weight. There are no boxes to jump, or places to hang my rings. No kettlebells, only a few rowers, and its too busy to occupy multiple bars at one time.
Anyway, I'm coming to a point. Yesterday, I performed Baraba, which is as follows:
5 rounds for time:
- 20 pullups
- 30 pushups
- 40 situps
- 50 squats
*Rest 3 minutes between rounds*
Time - 37:31 (WTF?!)
I have done Barbara 3 times total, and this time... was no PR. Hell, the last time I did this "Girl" I was in the 25-29 range. It's nothing to write home about, but this was about 10 minutes shy of my PR! So what happened? I believe my lack of hitting the long bodyweight metcons has somewhat hurt my endurance and speed. I mean, the pushups DESTROYED me! Pullups, not a problem. But after doing pushups in sets of 5's and 3's I was gassed for situps and squats.
Listen, the proof is in the Paleo pudding. I got stronger, but I slowed down. It's not necessarily "bad programming", I mean I was achieving my goal of becoming stronger. But that's not what CrossFit is all about. We need to be well rounded in our 10 General Physical Skills. We want to be great at everything, not just awesome at some.
What does this mean? It means, I'm going to be looking at my programming, and making some changes to it so I am maintaining and gaining my strength a little slower, but not losing my MetCon. So, as much as I've enjoyed putting the heavy weight on my miniscule frame... it's time to focus back on CrossFit. Now, it's your turn to speak up.
For anyone out there, have you even ran into something similar to this? Has your programming tipped the scale in favor of stength, speed or skill instead of being well rounded? What did you do to correct this? What worked best for you? Speak up, because I'm listening. But in the meantime, move quickly, lift heavy... and do burpees!
"There are few things graven in stone, except that you have to squat or you're a pussy. "
- Coach Rippetoe
3,2,1 GO!
------------------------------------------------------------------------------
Yesterday's Training:
"Barbara"
5 Rounds for Time:
- 20 Pullups
- 30 Pushups
- 40 Situps
- 50 Squats
Rest 3 minutes between rounds
Time - 37:31
Day 67 Burpee Challenge / 2278 Burpees Total
*3511*
Monday, June 20, 2011
Missing Video
Where did it go?! Sorry folks, due to mission requirements... and what not... no video today. Still stuck at work. So look forward to some good video goodness manyana (I don't know if I spelt that right). Anyway, check below for the T-Log and Burpee count. See you tomorrow!
3,2,1 GO!
--------------------------------------------------------------------------------
Yesterday's Training:
20 minutes handwalk practice
I made it across the entire aerobice room. My scientific measurement is 30 of my feet, heel-to-toe... successful practice!
1 RM Push Press - 180 lbs
This was exciting!!! 15 pound PR! I tried something new. I took my adequate rest between sets, but before each attempt I stood in front of the bar, looked up, closed my eyes, and visuallized myself making the lift. And it worked, worked worked!
Sumo Box Squats 135lbs x 8 sets x 2 reps every 45 second w/ red band
Just a little bit of Dynamic work to end the session. WOD will be present tomorrow.
Day 66 Burpee Challenge / 2211 Burpees Total
*3511*
3,2,1 GO!
--------------------------------------------------------------------------------
Yesterday's Training:
20 minutes handwalk practice
I made it across the entire aerobice room. My scientific measurement is 30 of my feet, heel-to-toe... successful practice!
1 RM Push Press - 180 lbs
This was exciting!!! 15 pound PR! I tried something new. I took my adequate rest between sets, but before each attempt I stood in front of the bar, looked up, closed my eyes, and visuallized myself making the lift. And it worked, worked worked!
Sumo Box Squats 135lbs x 8 sets x 2 reps every 45 second w/ red band
Just a little bit of Dynamic work to end the session. WOD will be present tomorrow.
Day 66 Burpee Challenge / 2211 Burpees Total
*3511*
Sunday, June 19, 2011
Something's Fishy
Howdy folks. Happy Daddy Day to all those fabulous father's out there (yes, I just used fabulous in a sentence). As always stay happy, stay healthy... and do Burpees!
3,2,1 GO!
-------------------------------------------------------------------------------
Yesterday's training:
Rest Day
Day 65 Burpee Challenge / 2145 Burpees Total
*3511*
3,2,1 GO!
-------------------------------------------------------------------------------
Yesterday's training:
Rest Day
Day 65 Burpee Challenge / 2145 Burpees Total
*3511*
Saturday, June 18, 2011
Belt it out!
Word up again, people. Back once again for the time being. So I made a mistake about the Bench Press Competition. It is actually a TEAM Bench Press Competition. Now, I know I'd have no problem fielding a team back home... but everyone is not so excited as you guys. I'll keep with the programming and test my 1 RM still... maybe next time.
... do burpees!!!
RELENTLESS [Promo] | COMMONpeoples X Get Lifted Gym from Common Peoples on Vimeo.
3,2,1 GO!
-------------------------------------------------------------------------------
Yesterday's Training:
AM:
Handstand Pushup Volume Training (on the minute)
2 / 2 / 2 / 2 / 2 / 2 / 2 / 2 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1
Total: 28
Deadlift 1RM - 405 lbs
PM:
8 x 250m row (60 sec rest between efforts)
1 - 50.1
2 - 49.8
3 - 48.8
4 - 49.6
5 - 49.2
6 - 50.9
7 - 52.5
8 - 52.9
My legs started to feel like glue after round 5 (as you could tell). However, after this I was excited to find a foam roller! Yea!!!
Day 64 Burpee Challenge / 2080 Burpees Total
*3511*
... do burpees!!!
RELENTLESS [Promo] | COMMONpeoples X Get Lifted Gym from Common Peoples on Vimeo.
3,2,1 GO!
-------------------------------------------------------------------------------
Yesterday's Training:
AM:
Handstand Pushup Volume Training (on the minute)
2 / 2 / 2 / 2 / 2 / 2 / 2 / 2 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1
Total: 28
Deadlift 1RM - 405 lbs
PM:
8 x 250m row (60 sec rest between efforts)
1 - 50.1
2 - 49.8
3 - 48.8
4 - 49.6
5 - 49.2
6 - 50.9
7 - 52.5
8 - 52.9
My legs started to feel like glue after round 5 (as you could tell). However, after this I was excited to find a foam roller! Yea!!!
Day 64 Burpee Challenge / 2080 Burpees Total
*3511*
Wednesday, June 15, 2011
T-Log (Still on the road)
Still doing my thing.
3,2,1 GO!
------------------------------------------------------------------------------
Yesterday's Training:
Handstand Pushup Volum Training: (Perform on the minute)
2 / 2 / 2 / 2 / 2 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1
Power Clean + 3 Front Squats 135 lbs x 5 sets x 3 reps
7 rounds for time:
10 Pullups
10 Med Ball Cleans
Day 61 Burpee Challenge / 1891 Burpees Total
*3511*
3,2,1 GO!
------------------------------------------------------------------------------
Yesterday's Training:
Handstand Pushup Volum Training: (Perform on the minute)
2 / 2 / 2 / 2 / 2 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1 / 1
Power Clean + 3 Front Squats 135 lbs x 5 sets x 3 reps
7 rounds for time:
10 Pullups
10 Med Ball Cleans
Day 61 Burpee Challenge / 1891 Burpees Total
*3511*
Tuesday, June 14, 2011
Leaving, on a Jet Plane
Hey folks. Like I said yesterday, I'm travelling for the next few days. I've been battling my training while I travel. This time I'm going to work hard to make it into the gym, or at least do some bodyeweight stuff (burpees anyone?). Anyway, I'll try to post what I get done out on the road, but if you don't hear anything... please understand... and do burpees!
Check out below. Top CrossFit... still a goofball.
Out-takes from the Central East Regional 6/11 from Heather Bergeron on Vimeo.
3,2,1 GO!
-------------------------------------------------------------------------------
Yesterday's Training:
Strict Press 1 RM - 125 lbs
Not near my PR, but I just couldn't move the weight today... next time
Deadlift 265 lbs x 12 set x 2 reps 30 seconds rest between sets
Dynamic effort, and that ended the day
Day 60 Burpee Challenge / 1830 Burpees Total
2k is coming up shortly!
*3511*
Check out below. Top CrossFit... still a goofball.
Out-takes from the Central East Regional 6/11 from Heather Bergeron on Vimeo.
3,2,1 GO!
-------------------------------------------------------------------------------
Yesterday's Training:
Strict Press 1 RM - 125 lbs
Not near my PR, but I just couldn't move the weight today... next time
Deadlift 265 lbs x 12 set x 2 reps 30 seconds rest between sets
Dynamic effort, and that ended the day
Day 60 Burpee Challenge / 1830 Burpees Total
2k is coming up shortly!
*3511*
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