So I started with squats today and last night I had a feeling I would get the 70kg. So after I did the back squat sets I attempted my 70kg back squat. AND I GOT IT!!! Back Squat 1 x 8 @ 43.5kg 1 x 6 @ 50.5kg 1 x 4 @ 57.5kg 1 x 4 @ 60.5kg 1 x 1 @ 65kg 1 x 1 @ 70kg 1 x 1 @ 72.5kg FAIL 1 x 1 @ 70kg GOT IT AGAIN! Video below! Then I did this- Front Squat 1 x 5 @ 40kg 1 x 4 @ 46kg 1 x 3 @ 48kg 1 x 3 @ 51kg Then Scott and I did this awesome WOD we made up! Crossfit 500m Row beginning of each round 30-20-10 Wallballs GHD Situps
So today we did the Don which is a hero WOD to commemorate U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan.
Here is the WOD and what weights I used:
"The Don" For time: 66 Deadlifts, 35kg 66 Box jump, 20 inch box 66 Kettlebell swings, 12kg 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 15kg 66 Wall ball shots, 5kg 66 Burpees 66 Double-unders 41:55min
I had to sub the pullups to ring rows because I tried to do the pullups but I kept feeling a massive pull in my shoulder! So I pretty much braced myself the whole time so I didn't feel as gassed after the wod, like I thought I would. I was so worried about my knee that I stepped down on each box jump when usually I bound back up which makes it faster but uses more energy. I also took the thrusters really slow because I was worried about my shoulder. I was happy with the wallballs though because I wanted to do sets of 10 and I did! Usually I say that but I end up doing 5 reps towards the end. I did rest a bit between sets. But considering my resting, subbing and bracing myself I got a good time.
On a different topic I'm pretty sure I have fructose malabsorption! What is that you ask?
Well here is a run down...
"Some people cannot completely absorb fructose in their small intestine-the beginning part of the digestive tract. The undigested fructose is then carried to the colon where our normal bacteria rapidly devour it. In the process, the bacteria produce gases which cause the intestine to swell. This is experienced by the person as bloating, cramping, gas and distention. Diarrhea may also occur due to the undigested particles of fructose." - Burkhart 2013 http://theceliacmd.com/fructose-malabsorption-is-is-the-cause-of-my-tummy-troubles/
I was having stomach issues last year and I was wondering what it was and after loads of research and doing an elimination diet it turned out to be Iceberg lettuce. Iceberg lettuce is high fructose (0.3 - 0.6 gm fructose), and i was eating heaps of it so I remember cutting it out of my diet because I assumed I had a minor fructose malabsorption problem with it. But then recently I started suffering from the same symptoms so I went back into my fitness pal to see how I ate before when there was no problem. So I did that and just started eating the same again. But I STILL was suffering from the symptoms. But it dawned on me, in my morning smoothie instead of having banana, like I used to have, I was having grapes! I also noticed that when I would nibble on frozen grapes randomly during the day my stomach would start hurting again. I did some research and apparently grapes are really high in fructose! So it all makes sense now! I feel so much better!
10 x 50m swim sprints (30 sec-1 min rest in between sets)
Looking forward to getting better at swimming. Bit worried about my knee as its still hurting a bit when I walk. But squatting feels okay so I continued on with the Hatch squat cycle.
I went to crunch after swimming and this is what I did-
Back Squat 1 x 8 @ 43.5kg 1 x 8 @ 47.5kg 1 x 8 @ 50kg 1 x 8 @ 54kg Front Squat 1 x 5 @ 34.5kg 1 x 5 @ 37.5kg 1 x 5 @ 40kg 1 x 5 @ 40kg
Today was Barbara which is- “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round
I got 38:10min RX. Last time I did it I got 40:45min, I wanted a better score but thats ok. I did all 20 pullups unbroken for the first 3 rounds which is good! Then the last 2 rounds I did 15 then 5 which is still an improvement!
Then after work I went to crunch fitness with the girls and we did this-
Superset-
1a) Row machine 4 x 10
1b) Lunges 4 x 20
2a) Pullups 3 x 10
2b) Front Squat 3 x 20
3a) Lat pulldown 3 x 10
3b) Shoulder press 3 x 10
4) Different row machine lol 3 x 10
Progress photo!
I never realised how badly I was suffering from flat butt syndrome until now!
Today started off with a Crossfit WOD of a random kind.
Merrick and I went to the pools!
I came up with this wod-
Swimming Cindy- 20min AMRAP (As Many Rounds As Possible)
50m swim
5 poolside muscle ups (Without using your legs, pull yourself from a full underwater extension up and out of the water using the end block of the pool deck into a press position)
10 pushups
15 squats
I managed 7 rounds + 25m swim!
That was fun then we headed to CFX where I did Week 4 Day 1 of the Hatch squat cycle. (Video below)
Here is what I did today-
Which is “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and go through for time.
I got 15min something.
I was pretty pissed at myself because I went WAY too light on the bench (25kg) and I thought I put 50kg on my bar for the deadlift but after I finished I realised I only put 45kg!! I was SO cut! No wonder I finished quickly and it wasnt't that hard. I was happy with 30kg for the squat cleans though. I actually wanted to do 65kg but my hamstrings are so tight from this week so I thought I would go lighter and apparently most of the girls went around that weight.
So I was cut, but when I got home my knee started to hurt real bad so I'm glad I made that mistake with the weights.
Then I walked 2.95km (40min) to my friends Teleah's house!
Tomorrow I'm doing a swimming WOD with Merrick! I suck at swimming so should be good. Hopefully my knee will feel better tomorrow so I can squat after when we get back to the gym for open gym!
The actual workout of the day is “Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Not doing that!
Today's WOD was a good one! This is what it was and what weight I used-
“Roney”
4 rounds for time of:
Run 200 meters
25kg Thruster, 11 reps
Run 200 meters
25kg Push press, 11 reps
Run 200 meters
25kg Bench press, 11 reps 24:18min
Then I went to work which was awesome! It was Amanda'a birthday so I made her a Protein Banana Bread!
Here is the recipe:
Ingredients 4 Eggs 4 Bananas (make sure they are over ripe!) 50g Coconut flour 50g Coconut oil 2 scoops of GNC Lo Carb Delite 1 handful of dark chocolate chips & crushed walnuts 1 tsp Baking soda 1 tsp Vanilla extract Pinch of salt! Mix wet ingredients then dry ingredients all together. Then bake in a bread loaf tin for 35-45min at 180 degrees!
The day started with Crossfit!
We had to do Front squats first..
5-5-3-3-1-1-1 reps... AND I GOT 60KG!!!!
I tried for the 62.5kg but failed it. Mick said I would of had it but I went too low :(
So I tried the 60kg again and got it again! SO happy! I have been waiting to get 60kg front squat for ages!
(Video below)
Then we had the workout of the day which was: 3 Rounds: 500m row or 400m run (depending on whether the rowers were free to use so I did the 400m runs) 12 Deadlifts @ bodyweight (I weigh 47.5kg so thats what I did) 21 Box jumps
My time was - 10:17min
Awesome WOD should of maybe done 50kg deadlift because I finished a few minutes earlier than most.
Then I went to uni. One of my lectures finished early and I had nothing to do before my last class, so I thought I would suss out the Uni gym. I couldn't help myself, I went and squatted. I ended up doing day 2 of week 3 of the hatch squat cycle.
Back Squat
1 x 10 @ 40.5kg
1 x 10 @ 43.5kg
1 x 8 @ 47.5kg
1 x 8 @ 50kg
Front Squat
1 x 5 @ 34.5kg
1 x 5 @ 37.5kg
1 x 5 @ 40.5kg
1 x 5 @ 40.5kg
Legs are JELLY!
I also did:
Superset:
1a)Chest press cable machine 3 x10
1b)Pushups 3 x 10
2)Chess press machine 3 x 10
3)Shoulder press 3 x 10
Couldn't superset the last two because the machines were all taken.
Over all a good day! Here is the video from today. The first one is my first 60kg and the second is the other 60kg squat I did after failing 62.5kg.
Today was the grand final for my University's Fittest Student Comp!
I was so nervous!
So the first workout was a tabata style wod. You had to be on each station for 20 seconds with a 10 second break for three rounds. The exercises were
1) Thrusters
2) Supine body up things (kind of opposite to a burpee, whole body down then back up)
3) Pushups
The lowest score on each round was the score for that exercise
I managed 12 thrusters, 7 supine things and 14 pushups.
I won this workout! :)
Then the next one 2 minute max at each station. The stations were
1) Rope pull then when you pulled all the rope you had to pick up one end run to the other side then do it again
2) Medicine Ball slams
3) Over head Squat to a box
I came second in this workout, so they added up the scores for both workouts and I made it through to the last round and one girls was eliminated.
The last workout was a race, and unfortunately it didn't complement my strengths.
It was-
400m Row
20 Box jumps
10 Snatches
40kg Farmers walk shuttle of quarter, half way then all the way to the end of the basketball court
My thoughts on this workout-
Well I knew I would be slow on the rower, being light and short rowing isn't an advantage! Once I was off the rower my legs and butt were JELLY! I can usually link box jumps together but I was doing one at a time! It was crazy, my legs just died! Maybe due to the short breaks between workouts. I beat her on the box jumps which brought us to the snatches. I did the WORST snatches I have ever seen in my life! Argh just thinking about it makes me cringe! I was pressing it out and arching my back it was so bad! But it was stupid because it was a 20kg bar and we had to tough the ground with it every time which made it alot more difficult and awkward. Anyway she beat me on that and I knew it was over. Even if i got to the farmers walk first body weight ratio was too high for me to beat her. I weigh 47kg and the farmers walk was 40kg. My opponent probably weighed 65kg so to her it wasn't as bad. Not making excuses or anything but that's the reality of being light! It was funny though I struggled with it to the last shuttle and as I turned around to do my last sprint to the end I was determined to make it the whole way. So I put my determined face on and went for it! I walked so much faster down that basketball court to drop on dumbbell right towards the finishing line! The dumbbell went flying in front of me so I grabbed it and took it back to where I dropped it, or it wouldn't be a legitimate finish! I stopped looked around, then pumped up the crowd so they would cheer me on to the finish line. It felt amazing!
I did this workout a few weeks ago but I did
6 Rounds
30 Squats
19 Power cleans @ 25kg
7 Kipping Pullups
400m Run
33:35min
I'm pretty happy I did it again at a higher weight for the power clean (30kg instead of 25kg) and I did all the pullups strict (without a kip). Also the fact that I rowed, because I HATE rowing!
Then Teleah and I went to the opening of Crossfit Scorch. They had a workout of the day which was
10 min AMRAP (as many rounds as possible) of:-
5 pullups
10 pushups
15 squats
So I did that and got 9 rounds and 11 reps.
Which means in total today I have done-
315 Squats
114 Power cleans @ 30 kg
42 Strict pull-ups
96 Push ups
50 Kipping pullups
2.4km Row
10 rounds of
400m Run
OR
500m Row
OR
100 Double unders
Being as rowing is my weakness I decided to do that.
I did my first 500m row. Then did a 400m run and my knee started playing up so I did the rest of the 8 rounds on the rower. But I have OCD so I did an extra 500m to make it an even 5km row.
So in total it was 5km row and 400m run. Proud of myself for that, I've never rowed so much before and it was definitely outside my comfort zone!
After that we went and got breakfast then I headed to Crunch Fitness to do Hatch squat cycle.
This was todays-
Back Squat
1 x 8 @ 43.5 kg
1 x 8 @ 47.5 kg
1 x 6 @ 54 kg
1 x 6 @ 57.5 kg
Front Squat
1 x 5 @ 34.5 kg
1 x 5 @ 40 kg
1 x 5 @ 43.5 kg
1 x 5 @ 46 kg
Then Teleah and I did-
Superset-
Chest fly 3 x 10
Shoulder press 3 x 8-10
Pushups 3 x 10
Bicep curls 3 x 10
Deltoid Raise 3 x 10
We were pretty tired hence the random supplementary work!
Hatch Squat Cycle!
So I've done two weeks of Hatch Squat Cycle and now I have decided to blog my journey!
After two weeks I've already increased my front squat! I did 2 reps of my old 1RM max of 57.5kg!
Here are my stats to date-
* Back Squat- 1RM @ 67.5kg Back Squat- 3RM @ 62.5kg
* Deadlift- 1RM @ 85kg Deadlift- 7RM @ 70kg * Front Squat- 1RM @ 60kg? Front Squat- 3RM @ 55kg
I will be posting my Crossfit workout of the day along with the cycle and supplementary training!
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