A New Kind of Workout: More Strength

Showing posts with label More Strength. Show all posts

Wed., Feb 10: Deadlifts

Deadlifts 5-5-5-5-5-5-5 (that's 7)
110-110-110-110-133-133-133
(Note, that is a 45lb bar + 2x15kg plates, and then 2x20kg plates.)
133 felt like a challenge and is probably my current safe limit - I
really don't want to get damaged again.
Quote of the night: "Crossfit is only for people who start out as
mega-athletes. I know they say it's for everybody, but the fat guys
always drop out."

Friday, 11 May 2007

Deadlifts:

Warm up at 65#, 90#, 135, then:

3@ 145#
3@ 155#
3 @ 175#
3 @ 180#
3 @ 185#
3 @ 190
3 @ 195#
1 @ 200#
1 @ 205#
1 @ 210#
Cleared the deck! That's all the weights I own!

Thursday, 03 May 2007

Push Press
7 rounds of 3 reps:

65-95-105-115-115-125-(2@125, failed, 1@115)

Thursday - 26 April 2007

Overhead squat
3-3-3-3-3-3-3 (that's 7 rounds of 3 reps)

Worked on form, did not feel comfortable. Kept it at 45#. Left shoulder feels strange strain.

Post workout-workout was bench press for max. Set a record (never had recorded it before) at 155#.

Tuesday, 17 April 2007

Push-jerk 5-5-5-5-5

45 (practice) - 65-75-85-95-100

Could go a little heavier but 100 was no doubt a struggle. Want to learn more about the push-jerk.

Me, Craig, Justin. Aria and Jen on beginners.

Friday, 13 April 2007

Backsquats:

95
115
125
135
145
155
165
175

Could do a little more but not too much more.

Did this one with Craig. Aria and Jen went running.

Monday, 09 April 2007

Deadlifts

135
140
145
150
155
165
170

I did this workout with Aria, Jen, Craig, Justin and David.

Tuesday, 03 March 2007

Today's workout: clean and jerk for the first time, ever. Practiced on a light bar, then empty bar, then put the weights on.

With weights:
95-95-95-95-135-135-135

I'm more worried about form than weight. I don't have that particular Crossfit post-workout exhaustion. I think I could handle more weight if I could do it right.

It occured to me just now that today would have been a good day to practice burpees. Which I'm no good at.

Next time. Now that I've just had dinner, I'll call it for today.

Today's workout was with Aria, Craig, and Jen.

About the Tags

More Efficient: This exercise is measured by counting rounds of the exercise completed in a given time, usually 20 minutes. It expresses the ability to do more work in a given amount of time, and is a balance of strength and speed. The goal for next time is to be able to do more work in the same amount of time. Most associated with gymnastics and calisthenics.

More Strength: This exercise is measured by recording the amount of weight moved. The goal for next time is to move more weight, safely and with excellent form. The addition of weight is a slow process; quick additions create injury. Olympic powerlifters generally have the most strength.

More Speed: This exercise is measured in time. Although similar to "More Efficient," the idea is to do the same work faster than before. This includes running but also weightlifting a set number of reps, faster and faster.

Other: The "named" workouts (Helen, Filthy Fifty, etc.) are benchmark workouts. They are useful to see how you have improved since last time.

About Crossfit:

In my own words, Crossfit is about: Going bigger: get the most work done in a given amount of time. Going faster: get a given amount of work done in the shortest amount of time. Going stronger: move the greatest amount of weight. Avoiding routine: keeping your mind and body challenged through constant variability. Whole body motion: the real world never requires calf raises. It requires picking a child up off the ground and running a mile to get him to the hospital. Train for what you need to do, not what you want to look like. Closely related... Function, not image: Fitness serves your ability to do more things bigger, faster, and stronger. Although it inevitably creates a more athletic appearance, this is not the goal. Crossfit values what you can do, not what you look like. Where you are: Crossfit is not just for Olympic athletes. It's for grandmas and teenagers and middle aged guys. The human body has the same basic form, so it would follow that the exercises the human body needs are the same for everyone. Yet Crossfit acknowledges the differences in bodies with its "scalability." It is designed to be modified to meet you where you are, and to challenge you from there. If you're obese and can't do a pullup, Crossfit is for you. If you're a Navy S.E.A.L., Crossfit is for you. It is designed to put the same basic demands on the human body, but accounts for variables. Community: You are not made to be alone, and your workout should not emphasize isolation. Far from using a machine on your own, Crossfit is only at its best when you have the encouragement and coaching from other people. Recording your times and weights creates friendly competition. You need other people in your life, and your soul suffers if you don't have that. Let your workout serve your soul, not just your body.

A New Kind of Workout