This year has been a really off year for me in the way of health & fitness. I haven't been posting much because I really don't want to jump on here and post about all the negative thoughts and feelings I am experiencing with my constant setbacks. I've been riddled with minor injuries and irritating old ones. It's frustrating, but I know this is only temporary and everyone goes through it. So bare with me, I will be back on a more consistent basis soon. This week we are working on a few 1RM, so I am sure I will post more about my outcome.
Hope you are all well!! Keep grinding!
Showing posts with label 1RM. Show all posts
Showing posts with label 1RM. Show all posts
Monday, August 3, 2015
Saturday, January 17, 2015
week one: completed
It has been an incredible week, and yesterday I made some amazing advances with my lifts! I completed my first week of the starter program via Catalyst Athletics, with much to be happy about and a better understanding of where I am weak. I have been moving non-stop since Sunday and I am not as sore as I was expecting to be. I know it is not from a lack of pushing myself, as I did weights that I didn't think I could do and supplementing my program with other "work in progress" stuff. My shoulders and lats are probably the most sore, but even than I could go lift more without any hesitation. I feel that becoming strict with myself with stretching and mobility work everyday is a huge reason why I am feeling better than just ok.
Yesterday, the last set for week one was finding my single heavy (1RM) of the Snatch, the Clean & Jerk, and the Front Squat. Firstly, the Snatch is where I am weakest, actually any movement where I have the bar over my head and having to squat is a weak movement for me. I know that the very last time I did a Snatch was on September 16, 2013 and I could only do 55#. Now for those of you reading this that do not know what these movements are, a Snatch is where I lift a barbell from the ground to overhead as fast as I can while receiving it in a squatting position. This takes a lot of control and balance, and as you can imagine the heavier the weight the harder it becomes. Because we do more Power Snatches and Muscles Snatches in the WODs (no squatting), I never get enough practice with the movement. This is by far the most challenging and the hardest of movements but I know if I keep at it I will get better at it. Anyway, I managed to PR my Snatch exactly 16 months after doing it last time and got 65# and if felt really good. I didn't struggle to get the bar up or hold it in the bottom of a squat. I did try to do 70# and just couldn't get the squat to stick without dropping the bar.
My next movement was the Clean & Jerk. I have never done the Clean & Jerk until I started this program. In our WODs we only ever do the Power Clean & Jerk, and even this is a rarity. I didn't even know there was a difference between the two until I went through the videos on Catalyst Athletics. I had no idea how much I could Clean in general and I knew that the heaviest Split Jerk I have done in the past was 105#. Combining the two together was going to be interesting. Earlier in the week I did the program with 85# and last night I established my 1RM being 105#. I feel that the Split Jerk can definitely go heavier but given that my Power Clean 1RM is only 115# and I couldn't even Clean that amount, I think it will take some time before I can get past this weight.
The last movement was the Front Squat. My last PR was in September of last year when I did 115#. And because I know I let the weight mess with my head, I worked up to 105# and than began adding weight without calculating how much was on the barbell. I kept adding the weight in increments of 10# so that I didn't waste time or tire myself out before reaching my true 1RM. In the end I ended up having a 35# PR at 150#. I honestly think I could have gone further but by this point my wrists and elbows were done and I didn't want to risk hurting myself. I am beside myself and incredibly proud of my accomplishments.
I am taking today and tomorrow off, giving my body a much needed break but still focusing on stretching and mobility work. I want to be prepared for next weeks program where the reps will go up and possibly some of the weight will too.
Yesterday, the last set for week one was finding my single heavy (1RM) of the Snatch, the Clean & Jerk, and the Front Squat. Firstly, the Snatch is where I am weakest, actually any movement where I have the bar over my head and having to squat is a weak movement for me. I know that the very last time I did a Snatch was on September 16, 2013 and I could only do 55#. Now for those of you reading this that do not know what these movements are, a Snatch is where I lift a barbell from the ground to overhead as fast as I can while receiving it in a squatting position. This takes a lot of control and balance, and as you can imagine the heavier the weight the harder it becomes. Because we do more Power Snatches and Muscles Snatches in the WODs (no squatting), I never get enough practice with the movement. This is by far the most challenging and the hardest of movements but I know if I keep at it I will get better at it. Anyway, I managed to PR my Snatch exactly 16 months after doing it last time and got 65# and if felt really good. I didn't struggle to get the bar up or hold it in the bottom of a squat. I did try to do 70# and just couldn't get the squat to stick without dropping the bar.
My next movement was the Clean & Jerk. I have never done the Clean & Jerk until I started this program. In our WODs we only ever do the Power Clean & Jerk, and even this is a rarity. I didn't even know there was a difference between the two until I went through the videos on Catalyst Athletics. I had no idea how much I could Clean in general and I knew that the heaviest Split Jerk I have done in the past was 105#. Combining the two together was going to be interesting. Earlier in the week I did the program with 85# and last night I established my 1RM being 105#. I feel that the Split Jerk can definitely go heavier but given that my Power Clean 1RM is only 115# and I couldn't even Clean that amount, I think it will take some time before I can get past this weight.
The last movement was the Front Squat. My last PR was in September of last year when I did 115#. And because I know I let the weight mess with my head, I worked up to 105# and than began adding weight without calculating how much was on the barbell. I kept adding the weight in increments of 10# so that I didn't waste time or tire myself out before reaching my true 1RM. In the end I ended up having a 35# PR at 150#. I honestly think I could have gone further but by this point my wrists and elbows were done and I didn't want to risk hurting myself. I am beside myself and incredibly proud of my accomplishments.
I am taking today and tomorrow off, giving my body a much needed break but still focusing on stretching and mobility work. I want to be prepared for next weeks program where the reps will go up and possibly some of the weight will too.
 |
| This photo was taken from Pinterest. |
Sunday, January 11, 2015
starter program: d1 of w1
Last Wednesday in class we were looking for our 1RM in Power Cleans. When I first started CrossFit both Deadlifts and Power Cleans were my favorite movements. But now the Power Cleans have become a source of frustration for me. I know I'm not the only person whose experienced this with either this movement or another. And I know this is only a temporary scenario. None of that though makes it less frustrating. I have been stuck on the same weight for some time now and can't seem to get past it. I know most of it is mental, but I believe I also lack enough hands on experience.
I had a conversation with a fellow box mate who has been doing a weightlifting program on the side. I wanted to know why and how she started the program. Watching her has been inspiring and motivating for me. The weightlifting portion of CrossFit is what made me fall in love with it to begin with. And though I love going in and doing WODs with everyone, I really want to begin focusing on the areas that I feel I am weak in. So I have decided to begin a Starter Program from Catalyst Athletics that will hopefully prepare me for another weightlifting training program. The starter program is for 4 weeks and I started it today.
Day 1 of Week 1:
Clean & Jerk 5 x 2 +1
Clean Pull 3 x 3
Back Squat 3 x 5
Day one has already been an educational day for me, as I learned that a Clean is different from a Power Clean (we only ever do Power Cleans in WODs), and I did Clean Pulls for the first time. I'm suppose to use the same weight for all three movements, it has to be challenging but below my max effort. I warmed up with 65#, not knowing how much I could do my Cleans at. I bumped it up to 85# and decided to stay there for the Clean & Jerks, especially since I haven't done Split Jerks in about a year and wasn't sure if I could do anything heavier. The drawback to this was that I know the Clean Pulls should be heavy and 85# isn't a very heavy Back Squat for me. I think my day two of this program I will have to adjust the weight so that it is challenging across the board.
After I was done with todays program, I rested a bit and then worked on my Plank. If I want to get better in other movements I need to strengthen my core. Time to get my Plank time up, I gave it a go three times:
1- 45 sec
2- 30 sec
3- 35 sec
I wasn't feeling my strongest today, but I am pleased that I got this started! Here's to a learning experience and progression!
I had a conversation with a fellow box mate who has been doing a weightlifting program on the side. I wanted to know why and how she started the program. Watching her has been inspiring and motivating for me. The weightlifting portion of CrossFit is what made me fall in love with it to begin with. And though I love going in and doing WODs with everyone, I really want to begin focusing on the areas that I feel I am weak in. So I have decided to begin a Starter Program from Catalyst Athletics that will hopefully prepare me for another weightlifting training program. The starter program is for 4 weeks and I started it today.
Day 1 of Week 1:
Clean & Jerk 5 x 2 +1
Clean Pull 3 x 3
Back Squat 3 x 5
Day one has already been an educational day for me, as I learned that a Clean is different from a Power Clean (we only ever do Power Cleans in WODs), and I did Clean Pulls for the first time. I'm suppose to use the same weight for all three movements, it has to be challenging but below my max effort. I warmed up with 65#, not knowing how much I could do my Cleans at. I bumped it up to 85# and decided to stay there for the Clean & Jerks, especially since I haven't done Split Jerks in about a year and wasn't sure if I could do anything heavier. The drawback to this was that I know the Clean Pulls should be heavy and 85# isn't a very heavy Back Squat for me. I think my day two of this program I will have to adjust the weight so that it is challenging across the board.
After I was done with todays program, I rested a bit and then worked on my Plank. If I want to get better in other movements I need to strengthen my core. Time to get my Plank time up, I gave it a go three times:
1- 45 sec
2- 30 sec
3- 35 sec
I wasn't feeling my strongest today, but I am pleased that I got this started! Here's to a learning experience and progression!
 |
| This photo was taken from Pinterest. |
Tuesday, November 11, 2014
one on one: day thirty-four
Given that today was a holiday and the gym was only having short hours, we still managed to have a session. I had to keep it short and sweet today to tend to other things before I headed into work (I did not get a day off like many of you did). Here's what Joon had me do:
Warm-up: Easy 5 min Row
Then,
3 Rounds, 1 min Rest after each round
5 Front Squats @ 75#
5 Power Snatches @ 75#
Then,
For Time- Grace:
30 Clean & Jerks @ 65#
Final time- 2:47
It was a good day, though I did struggle with my power snatches a few times. The weight I did is only 10# less then my 1RM, which leads me to believe if I did 15 of them at 75# that 85# isn't my 1RM anymore. Then during my warm-up for Grace I managed to hit my chin with the bar, and well that sucked. Thankfully I didn't bite my lip this time, or break any kind of skin- yay- but I am still quite sore and will probably see a small bruise tomorrow. I did drop the bar about 3 times during Grace, but did my best to pick it right up. The last couple of days I've been surprising myself with pushing through the pain of breathing and yelling muscles and just continuing to move. I am most certainly making progress.
Warm-up: Easy 5 min Row
Then,
3 Rounds, 1 min Rest after each round
5 Front Squats @ 75#
5 Power Snatches @ 75#
Then,
For Time- Grace:
30 Clean & Jerks @ 65#
Final time- 2:47
It was a good day, though I did struggle with my power snatches a few times. The weight I did is only 10# less then my 1RM, which leads me to believe if I did 15 of them at 75# that 85# isn't my 1RM anymore. Then during my warm-up for Grace I managed to hit my chin with the bar, and well that sucked. Thankfully I didn't bite my lip this time, or break any kind of skin- yay- but I am still quite sore and will probably see a small bruise tomorrow. I did drop the bar about 3 times during Grace, but did my best to pick it right up. The last couple of days I've been surprising myself with pushing through the pain of breathing and yelling muscles and just continuing to move. I am most certainly making progress.
 |
| This photo was taken from Pinterest. |
Thursday, September 18, 2014
one on one: day twenty-three
I walked into the gym today still feeling pretty beat up from Tuesday's session. The primary area of soreness are my triceps, good lord did (still do) hurt! And let me add that I went back to the gym Tuesday night to join the class in the days WOD and ended up not finishing it. After the first round my shins decided to cramp up, both of them. Have you ever had shin cramps? Holy moly, I think those are worse than calf cramps. Anyway, here is what I did today:
Warm-up: 5 Min Easy Row
Squat Therapy
Then...
Work up to a heavy Sumo Deadlift (1RM 185#)
5 x 2 @ 80% of 1RM
Then...
Three Rounds:
250m Row + 2:00 Min Lateral Step-overs
1- 54.9 / 26
2- 54.1 / 30
3- 52.1 / 33
Then...
100 "Z" Presses (5 Atomic Sit-ups at each stop)
The squat therapy pretty much told me that my hips are still not open, that my ankle mobility sucks, and my knees are not tracking right. Boo! I thought I was getting better, I guess I need to get back to work on those. As for the Sumo Deadlifts, it was fun trying to find my one rep max. I didn't think I'd be able to get that heavy but was happily surprised when I got 185#. I have to admit that I am pretty impressed with myself in the Rowing and Step-overs segment of my session today. Each round I only got better, which still amazes me that it's possible to do when you are feeling out of breathe and tired. The final segment was the "Z" Presses and this was just plain mean of Joon! These are the reason my triceps are a million times more sore now. Thanks Joon!
Overall I felt good in todays session even though I showed up 5 minutes late and frazzled from traffic, as well as tired from not sleeping very well this whole week. I think taking Wednesday off also helped me recover and ready for today. Biggest thing I need to remember is to listen to my body and take time off when needed.
Warm-up: 5 Min Easy Row
Squat Therapy
Then...
Work up to a heavy Sumo Deadlift (1RM 185#)
5 x 2 @ 80% of 1RM
Then...
Three Rounds:
250m Row + 2:00 Min Lateral Step-overs
1- 54.9 / 26
2- 54.1 / 30
3- 52.1 / 33
Then...
100 "Z" Presses (5 Atomic Sit-ups at each stop)
The squat therapy pretty much told me that my hips are still not open, that my ankle mobility sucks, and my knees are not tracking right. Boo! I thought I was getting better, I guess I need to get back to work on those. As for the Sumo Deadlifts, it was fun trying to find my one rep max. I didn't think I'd be able to get that heavy but was happily surprised when I got 185#. I have to admit that I am pretty impressed with myself in the Rowing and Step-overs segment of my session today. Each round I only got better, which still amazes me that it's possible to do when you are feeling out of breathe and tired. The final segment was the "Z" Presses and this was just plain mean of Joon! These are the reason my triceps are a million times more sore now. Thanks Joon!
Overall I felt good in todays session even though I showed up 5 minutes late and frazzled from traffic, as well as tired from not sleeping very well this whole week. I think taking Wednesday off also helped me recover and ready for today. Biggest thing I need to remember is to listen to my body and take time off when needed.
 |
| This photo was taken from Pinterest. |
Wednesday, August 13, 2014
one on one: day thirteen
Today was the first day I worked out since last Friday, we can thank my left sacroiliac joint for that. I have this issue with that area where it likes to get all out of shape and flare up on me. So after doing a lot of KB movements and Deadlifts, and being an idiot and not stretching out afterwards I woke up Saturday morning in awful pain. I couldn't sit or lay comfortable and forget bending or squatting in any way, shape, or form. By Monday I started to feel better and got adjusted, by Tuesday I was functioning better but waited to get back to the gym until today. On the way to CrossFit Stumptown for my session with Joon I found out that the second WOD in the Summer Smash Competition I am participating in this Sunday will be establishing your one rep max in Overhead Squats. UGH! I hate OHS!! Needless to say, this is what we worked on today and guess what? I PR'd!
Warm-up: 2000m Row
Extended Warm-Up:
3 x 5 Goblet Squat
3 x 20/10 Isometric Hold Back Extension
Max Effort Isometric Hold: 27 seconds
Skill + Strength:
Rack OHS Press Up 7 x 5 (65, 65, 75, 85, 95, 105, 110#)
OHS #45 7 x 5
5 Attempts 1RM OHS (65, 75, 85,95, 95#)
So I went from having a 1RM of 65# from March to a 1RM of 95# today. I owe Joon so much for all his support and help. Between him and Aaron constantly telling me I am stronger than I think I am, I still don't grasp that concept. I am still quite surprised every time I accomplish something so heavy.
I can't wait for Sunday's competition and see how I perform. I am definitely nervous, but super excited about it.
Warm-up: 2000m Row
Extended Warm-Up:
3 x 5 Goblet Squat
3 x 20/10 Isometric Hold Back Extension
Max Effort Isometric Hold: 27 seconds
Skill + Strength:
Rack OHS Press Up 7 x 5 (65, 65, 75, 85, 95, 105, 110#)
OHS #45 7 x 5
5 Attempts 1RM OHS (65, 75, 85,
So I went from having a 1RM of 65# from March to a 1RM of 95# today. I owe Joon so much for all his support and help. Between him and Aaron constantly telling me I am stronger than I think I am, I still don't grasp that concept. I am still quite surprised every time I accomplish something so heavy.
I can't wait for Sunday's competition and see how I perform. I am definitely nervous, but super excited about it.
 |
| This photo was taken from the competitions Facebook page. |
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