AMRAP
Like any good discipline, CrossFit has it's own set of acronyms and lexicon of terms. AMRAP in the CrossFit world means As Many Rounds As Possible. There's a number after it usually, 12 in the case of last night's workout, that indicates the length of the workout. This, of course, leads to a CrossFit joke: CrossFitters do it AMRAP 15.
Here's what I put into my journal last night:
AMRAP 12
12 push press (45lbs, Rx 85lbs)
15 pull ups (green band, Rx 12 chest to bar)
12 pistons (45lb plate + med ball)
Score: 2 + 12 p. press + 10 pull ups
Here's what that actually means:
Last night's workout was 12 minutes long. We were to complete as many rounds as possible of the exercises in that time.
I did two complete rounds plus 12 push presses and 10 pull ups in the 12 minutes. I did not complete the prescribed workout, denoted by the Rx.
For push presses, I used 40lbs less weight than prescribed. Chris, the coach, said the weight I uses was too light and I need to go higher next time.
Pull ups continue to be a weak spot for me. Since I still can't do them very well I used the green band, which offers the most assistance. Additionally, because I unable to do chest to bar, I had to do additional reps.
Lastly for pistons, aka one legged squats, I put a 16lb medicine ball on top of a 45lb plate to lower myself to.
What did this feel like?
Well, dirty. Sweaty. To put this into better context: it was balls hot.
Friday, June 29, 2012
Thursday, June 21, 2012
Tracking
When I first started CrossFit, I was tracking every workout in a spreadsheet. I recorded the prescribed workout, what I actually did, added in some notes, and recorded my times/rounds completed/etc. That worked well for... exactly 12 days. From then on my only real tracking was anything I posted here, and that certainly hasn't been after every workout.
So, I figured getting a training journal was essential. This way, hopefully, I won't always be staring blankly into space when we're told to start warming up and figuring out our weights for the workout. When Chris asks what my 5 rep max is for back squats, I can say "145 lbs" instead of "Well, um, I think we did them once, but I don't think I went heavy enough, but I don't really remember what we started at, I remember something about a 25 lb plate, and maybe a 5, and um, yeah... I have no idea."
Maybe it's because of some perfectionist tendencies, maybe it's because of an anxiety disorder, maybe I'm just crazy, I don't know, but I find filling out forms very stressful. Wait -- that's not quite true. I find it very stressful when I am filling out a form and I am not 500% sure that I am filling it out exactly as the maker of the form intended me to. Health card renewal forms, insurance claims, customs declaration cards... I waste 2 or 3 forms, minimum, before I'm satisfied. I don't know why I can't just simmer down - the customs dude rarely glances at the form for more than a minute. (What I really should concentrate on is figuring out where Waterloo actually is. You'd think after 5 years, when a customs officer or a border guard asks me where Waterloo is, I would be able to answer with at least a little bit of confidence. Um.. near Toronto, I think...?)
Where is this going? Well, I think my new journal might be the death of me. It's quite possible that I'm just a complete moron, but I can't figure out what all the damned boxes are for and exactly what I'm supposed to write in each one. Some of the boxes are too small for the information that I think I'm supposed to write in them.
Stay tuned next week for an exciting update on whether I figure out this new journal before my head explodes.
I leave you with some tips for double-unders from the amazing Chris Spealler:
So, I figured getting a training journal was essential. This way, hopefully, I won't always be staring blankly into space when we're told to start warming up and figuring out our weights for the workout. When Chris asks what my 5 rep max is for back squats, I can say "145 lbs" instead of "Well, um, I think we did them once, but I don't think I went heavy enough, but I don't really remember what we started at, I remember something about a 25 lb plate, and maybe a 5, and um, yeah... I have no idea."
Maybe it's because of some perfectionist tendencies, maybe it's because of an anxiety disorder, maybe I'm just crazy, I don't know, but I find filling out forms very stressful. Wait -- that's not quite true. I find it very stressful when I am filling out a form and I am not 500% sure that I am filling it out exactly as the maker of the form intended me to. Health card renewal forms, insurance claims, customs declaration cards... I waste 2 or 3 forms, minimum, before I'm satisfied. I don't know why I can't just simmer down - the customs dude rarely glances at the form for more than a minute. (What I really should concentrate on is figuring out where Waterloo actually is. You'd think after 5 years, when a customs officer or a border guard asks me where Waterloo is, I would be able to answer with at least a little bit of confidence. Um.. near Toronto, I think...?)
Where is this going? Well, I think my new journal might be the death of me. It's quite possible that I'm just a complete moron, but I can't figure out what all the damned boxes are for and exactly what I'm supposed to write in each one. Some of the boxes are too small for the information that I think I'm supposed to write in them.
Stay tuned next week for an exciting update on whether I figure out this new journal before my head explodes.
I leave you with some tips for double-unders from the amazing Chris Spealler:
Tuesday, June 19, 2012
Didn't barf = success
Today's WOD was pretty straight forward.
Prescribed workout:
10 rounds
10 thrusters (thruster = front squat + push press) (65lbs for women)
10 ring push-ups
I did:
6.75 rounds (6 rounds + 10 thrusters + 5 push ups)
10 thrusters (65lbs)
10 push-ups (from my knees)
The warm up included a lot of pressing and squatting, so by the time the 22 minute workout started, I was already tired and VERY sweaty. It was hot and humid, silly me had forgotten a water bottle, and I think I'm still recovering from some bad sushi yesterday. This made for an unfortunate combination.
By the 2nd round, I was pretty sure I was going to barf.
By the 3rd round, I was CONVINCED I was going to barf.
By the 4th round, I got my second wind and was pretty sure I wouldn't barf until afterwards.
By the 6th round, I was pretty sure I had already barfed a little in my mouth once.
By the end of the 22 minutes, I was too tired to think about barfing.
Prescribed workout:
10 rounds
10 thrusters (thruster = front squat + push press) (65lbs for women)
10 ring push-ups
I did:
6.75 rounds (6 rounds + 10 thrusters + 5 push ups)
10 thrusters (65lbs)
10 push-ups (from my knees)
The warm up included a lot of pressing and squatting, so by the time the 22 minute workout started, I was already tired and VERY sweaty. It was hot and humid, silly me had forgotten a water bottle, and I think I'm still recovering from some bad sushi yesterday. This made for an unfortunate combination.
By the 2nd round, I was pretty sure I was going to barf.
By the 3rd round, I was CONVINCED I was going to barf.
By the 4th round, I got my second wind and was pretty sure I wouldn't barf until afterwards.
By the 6th round, I was pretty sure I had already barfed a little in my mouth once.
By the end of the 22 minutes, I was too tired to think about barfing.
Saturday, June 9, 2012
Split jerk PR
Today was pretty awesome.
Today's workout was a SWOD (strength workout of the day) followed by a regular WOD. The SWOD was split jerks, 6 sets of 3 reps, increasing the weight each set. I had a few minutes at the end, so I did a 7th set because I felt like I wasn't at my max yet. Coach encouraged me to go heavier for this workout, and I'm glad I did. This is the first time I've lifted these weights over my head:
95/105/110/120/125/130/135 lbs
Then for the WOD - AMRAP 12 of 20 paralette jumps, 16 pistols, and 12 push ups. Already fatigued from the split jerks, my shoulders protested every push up. I ended 8 push ups short of 4 rounds. Cardio is still a clear weakness. I could have gone much faster through those paralette jumps and pistols if I wasn't so winded!
I spent most of the rest of the day thinking about split jerks and how I could improve my form.
Goals for next week are to add in cardio workouts outside of CrossFit. As I've mentioned before, I hate cardio, which is another clear indicator that it is what I need to work on most. I was visiting family in the States last weekend and was listening to my aunt and cousin talk about marathons and triathlons like I talk about CrossFit. Will I ever get there?
Today's workout was a SWOD (strength workout of the day) followed by a regular WOD. The SWOD was split jerks, 6 sets of 3 reps, increasing the weight each set. I had a few minutes at the end, so I did a 7th set because I felt like I wasn't at my max yet. Coach encouraged me to go heavier for this workout, and I'm glad I did. This is the first time I've lifted these weights over my head:
95/105/110/120/125/130/135 lbs
Then for the WOD - AMRAP 12 of 20 paralette jumps, 16 pistols, and 12 push ups. Already fatigued from the split jerks, my shoulders protested every push up. I ended 8 push ups short of 4 rounds. Cardio is still a clear weakness. I could have gone much faster through those paralette jumps and pistols if I wasn't so winded!
I spent most of the rest of the day thinking about split jerks and how I could improve my form.
Goals for next week are to add in cardio workouts outside of CrossFit. As I've mentioned before, I hate cardio, which is another clear indicator that it is what I need to work on most. I was visiting family in the States last weekend and was listening to my aunt and cousin talk about marathons and triathlons like I talk about CrossFit. Will I ever get there?
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