WOD 8/31/2015

Workout of the Day
A. Pause back squat @ 11X1 tempo (*1 seconds down, 1 second pause at bottom0 – Build to a 1RM in 5 sets– rest 3-4 minutes between sets *max of 20 minutes here 75, 85, 95, 105, 115, 115 was heavy but it wasn’t much of a struggle to get down and come back up-even with the pauses. I really just ran out of time. Also, I had no pain in my lower back or back in general while doing this movement. I was more concerned with my form then having a PR weight number. Win win.

B. Pendlay row @ 31X1 tempo (*3 seconds down, 1 second pause at bottom and 1 second pin the bar to your chest)– 6, 6, 4– rest 2 minutes between sets. I did 55 pounds for all 3 sets, again I was working on maintaining the correct form verses trying to go heavy. These were pretty hard by them selves with the 30 seconds down, hold one at the bottom, then 1 second to get the bar to the chest, and holding this position.

then
15 front squat from the floor
20 pull ups/ring rows
5 power snatches
20 pull ups/ring rows
15 front squat from the floor

I went with a lighter weight, because both of these movements I haven’t done in quite a long time. I used 40 pounds for the front squats and snatches, I also did ring rows instead of pull ups. Although, I should have used 55. It would have helped with better form for the snatches. The rings rows were really hard, but I loved them. I walked away relatively pain free from the workout. The entire combonation took me 6:08 minutes to complete. Then, I spent about 10 minutes form rolling after the workout. My legs and hips are really tight.

The last visit I had with the Chiropractor we talked a lot about him being less concerned with me trying to put the clean, snatch and front squat back into my workouts. However, not trying all three at once, and seeing how they will affect me, during the movement and after. I had every intention of taking his advice, however I got the worst cold of my life. This cold knocked me out for about 4 days. I am feeling better, but even with this Crossfit workout I wanted to take it slow coming back so I could attend more than one or twice a month.

Motivation-getting over my fear of Heavy Weights.

Where does this come from? I attended my Box’s barbell class last night and a woman I have been bsing with at events was there and we ended up being partners due to not enough racks. She is very strong and motivated.

I am still very scared to lift very heavy, because I am not sure I am doing the movements correctly. Having a lifting partner that forces you to break out of the mental cages in your brain is exactly what I needed. I needed a swift kick in the butt physically and mentally, and she was there to give it to me.

The work out was:
Push Press  5 sets x 2 reps with 2 second pause in lockout, Max @90 pounds for 2 sets
2 Clean lift off (knee) + clean pull Max @ 115 for 2 sets
Power clean + 2 TnG hang power cleans Max @95 for 2 sets

If I was on my own I would have done 70, 85, 70-she told me I do not give myself enough credit for how strong I actually am, and to quit being scared. The worst thing that can happen is I drop the bar, strip the weight and try again.

Lesson learned: get out of your head, and try it. Do not let your insecurities keep you from doing things. In my case yeah I can lift a lot heavier than I was allowing myself, and if I failed big deal, drop it, strip it and try again.

Day 8 of 21 AM Workout Progress

My last post I talked about making small goals and mastering those first, to achieve your overall goal. my first goal-wake up every morning for 21 days and workout-well Monday morning I didn’t get out of bed to workout-but as soon as I walked in the door from work I did my AM workout. So, I am not counting it as a fail, because I still did the workout. Then this morning getting up was easy for the workout. I realized in order to achieve this little goal of moving everyday-I need to get enough sleep. Which Sunday night I did not, but last night I went to bed at 930pm. So I have 2 small goals this week: be in bed by 9:30 so my AM workouts do happen, and the second goal is to visit my crossfit box 3 times this week-regardless of the movements and how humid it is outside.

Even when you are working on one small step to achieve the big prize (optimal health) there are other things in your life you also need to adjust-like sleeping.