Getting back on track ....

Magic Eight Ball

Transform wrote: »

lots done and more to do - your stats are still great G so you will be back to best in no time

See, this right here is what I said! But nobody listens to me..

Transform

G86 wrote: »

Cheers, couldn't remember how many rounds, and thanks again for yesterday.

now do not get a big head or anything but you are doing superb -
http://thetransformationcatalyst.wordpress.com/2010/04/09/grainne-amazing-results-and-real-women-lift-weights/

G86

Transform wrote: »

now do not get a big head or anything but you are doing superb -
http://thetransformationcatalyst.wordpress.com/2010/04/09/grainne-amazing-results-and-real-women-lift-weights/

You might wanna take that back cause I'm doing sh1te after today!:mad:

Crossfit Cindy 10 rounds of 5 inverted rows,10 push ups, 15 squats
with 1,2,3,4,5,6,7,8,9,10 x 10kg snatches per arm in between rounds

Time: 19:48

Apparently the time should be under 10 mins, I'm not impressed.

Transform

G86 wrote: »

You might wanna take that back cause I'm doing sh1te after today!:mad:

Crossfit Cindy 10 rounds of 5 inverted rows,10 push ups, 15 squats
with 1,2,3,4,5,6,7,8,9,10 x 10kg snatches per arm in between rounds

Time: 19:48

Apparently the time should be under 10 mins, I'm not impressed.

nah just teasing about the proposed time. I would have figured you would do sub 16mins though

G86

Negative Chin Ups x7

Crossfit Nicole

400m run
Inverted Rows AMRAP - 25,15,15,10,10
x5

Time: 12:45

G86

Squat
20x5
30x5
35x5
40x5
50x3

20x10x3

Negative Chins
5x5

400m run
10 Kettlebell Swings 15kg (had to use a 15kg plate as the 16kg KB wasn't there)
x5
Time: 12:19

Some stretching and Foam Rolling which was a killer tonight, thighs hurt like hell!

Good session though, finally Just need to sort out those Squats, could have easily whacked out another 2 50's, but once my legs got shaky I had the fear! Keep thinking I'm going to fall over again, I need to sort that out:o

G86

Pure tore my hands to bits today, I give in - I'm getting gloves!

Negative Chins
x5
x5
x3
x1

18,15,12,9,6,3 reps of:
Deadliftx60kg (started with 70kg on the first 5 reps but lowered it then)
Inverted Rows

Transform

G86 wrote: »

Pure tore my hands to bits today, I give in - I'm getting gloves!

Negative Chins
x5
x5
x3
x1

18,15,12,9,6,3 reps of:
Deadliftx60kg (started with 70kg on the first 5 reps but lowered it then)
Inverted Rows

emmmm where is the first round of 21reps?

Would have thought 50kg was plenty for that

G86

Transform wrote: »

emmmm where is the first round of 21reps?

Would have thought 50kg was plenty for that

21 reps weren't happening, getting to 18 killed me like.

cardio,shoot me

Dont get gloves! get chalk!

G86

cardio,shoot me wrote: »

Dont get gloves! get chalk!

I don't want to get in the habit of using chalk OR gloves to be honest, ah I'll see how I go but if I've to go with one I'll just get gloves. Like I thought they'd have toughened up a bit now but they're pure fcuked.

cardio,shoot me

G86 wrote: »

I don't want to get in the habit of using chalk OR gloves to be honest, ah I'll see how I go but if I've to go with one I'll just get gloves. Like I thought they'd have toughened up a bit now but they're pure fcuked.

trust me, chalk will make a huge difference, gloves will just make gripping the bar harder.

Magic Eight Ball

G86 wrote: »

I don't want to get in the habit of using chalk OR gloves to be honest, ah I'll see how I go but if I've to go with one I'll just get gloves. Like I thought they'd have toughened up a bit now but they're pure fcuked.

Would you like a handbag with your gloves huh? .. Oh wait, that doesn't work with women. :pac:

Suck it up! Who needs chalk or gloves! (or belts, wraps etc)

G86

Well...was my bday on Thurs and today was my first day in the gym since - it's basically been a weekend of eating and drinking:pac:

Negative chins x5 x5 x3 x2

Push Press
20kgx8
25kgx8
30kgx5
30kgx5
25kgx8

15 Reverse Curls
10 Lunges 10kgx8 first 3 sets (no 15kg db avail), 15kgx8 last 2
5 Press Ups (full length)
x5

500m Row
10 Inverted Rows
x5

G86

Neg Chin Ups x5x5x3x2x2


Front Squat
20kgx5
30kgx5
35kgx5
40kgx5
45kgx3

My front squats have gone waaaay downhill, going to be a while before I get 60kg back on that bar.

200m row
Inverted Ring Rows AMRAP (20,15,10,10,8,8,10,6,6,6. Total:99)
x10
Time: 18:12

G86

1000M Row and HOME

Zero energy or motivation:(.

I need a kick up the arse bigtime.

Magic Eight Ball

G86 wrote: »

1000M Row and HOME

Zero energy or motivation:(.

I need a kick up the arse bigtime.

tut tut..

G86

Magic Eight Ball wrote: »

tut tut..

5 seconds mister.

FIVE seconds.

G86

G86 wrote: »

Front Squat


60kgx2 PB

Oh dearest PB how i miss you:(:(

d'Oracle

G86 wrote: »

Zero energy or motivation:(.

I need a kick up the arse bigtime.

The Invitational.

G86

d'Oracle wrote: »

The Invitational.

Haha I'm telling you, I'd get a ass whipping! Are YOU going?:pac:

That said, I'm looking into the Crossfit Wichika Falls Program to get my ass in gear. Going to look at it properly this evening but I think it's a goer

d'Oracle

G86 wrote: »

Haha I'm telling you, I'd get a ass whipping! Are YOU going?:pac:

Yes.
Just registered today.

And I can guarantee that you would take less of an ass-kicking than me.

G86

d'Oracle wrote: »

Yes.
Just registered today.

And I can guarantee that you would take less of an ass-kicking than me.

We'll see:D

G86

I've been pretty de-motivated the past while so I've decided it's time for a change! I think what I really need to do is become loads more involved in what workouts I do and learn more about each exercise and how it's going to help me progress. I've been looking into a few programs - The Crossfit Wichika Falls Novice Program (Starting Strength) and Stronglifts 5x5. I'm going to go with Stronglifts because it uses inverted rows instead of Powercleans and in the meantime I'll keep drilling out my negatives at the start of every session to try and at least get the chin ups going.

Also, because I'm fairly confident with all of the lifts on the program I'm hoping I'll start to really enjoy my workouts again as opposed to getting pissed off about lifts I can't get right! I've downloaded the template and the only thing bugging me is how low the starting weight is and the 1.25kg increments - so I'm wondering if I should start heavier, although I figure if I do I might be screwed then by week 6. Also, my deadlift form needs work once it gets heavier so I'm hoping starting off low will help me sort that out. I'm also going to keep up the metcons and incorporate them into the program, so I'll do shorter metcons after my strength work and then also have 2 metcon only days.

So basically, I'm playing it safe for the next few weeks, I'm going to stick with what I'm good at and try and get better at those things to get my confidence back up. Then, when I do that I'll start focusing on my weaknesses and sort them out - but for now I'm leaving them by the wayside because all it's doing is de-motivating me. I just need to have a structure for now and see some kind of progression, so I'm going to start with it today and then next week I'm going to head out to Transform to get some advice from him too and see if there are any adaptations I can or need to make.

I want my front squat PR back, I want my bodyfat under 14%, I want that chin up, and god-dammit I really want a double BW deadlift. That overhead squat can feck right off for the time being.

So, that's the plan, starting off today - fingers crossed!

G86

Negative Chins x5x5x3x2

Day 1 of Stronglifts... with a bash at Helen

Squat
20kgx5x5

Bench Press
20kgx5x5

Inverted Rows x3 to F (15,15,10)
- usually whack these out, don't know what the craic was today

Push Ups (full length)
3 to F (5,5,4)

Reverse Crunches
3x12

Crossfit Helen (scaled)

21 Kettlebell Swingsx16kg
400m run
Inverted Ring Rows x 12
x3
Time: 10:04 - Time could have been better, had to adjust one of the rings cause it kept sliding down on me, meh! Just realised I did this in the wrong order but sure what odds!


Had a class session, I gots my gym buzz back:D:D

Edwardius

G86 wrote: »

I'm going to go with Stronglifts because it uses inverted rows instead of Powercleans

:eek: NOOOOO! learn powercleans!

/log spam

G86

Dead Ed wrote: »

:eek: NOOOOO! learn powercleans!

/log spam

Quit ruining my happy buzz!!!

chuck101

ya gotta ask yourself... what would jesus do? yup.. your right first time.. power cleans!

G86

chuck101 wrote: »

ya gotta ask yourself... what would jesus do? yup.. your right first time.. power cleans!

Jesus might do 'em..but stronglifts doesn't.

And I ain't religious:D

chuck101

haha.. lets just say if strong lifts goes well you may yet get at least blasphemous! :cool: