Lou's Workout Log

Monday 23 November 2009

Deadlift
5-5-3-3-3-1-1-1-1

80, 80, 85, 87.5, 90, 98, 100F, 100F, 100F

So close, but so far......... My previous "official" deadlift PB is 95 for one rep. I have stood up with 97.5 before but didn't quite manage to lock the weight out. So 98kg is a PB for one rep and I'm pretty stoked. Since I have been lifting weights (nearly 5 years now), a 100kg deadlift has been my holy grail. Lifting triple digits. I am nearly, nearly, nearly there. The slight problem is just that I'm not actually there. Just nearly, nearly, nearly. I did manage to break the 100kg off the floor and get it to about knee height. It's so close I can taste it!
Was working in with Raerae on this workout. She hit a PB as well, thus proving she does indeed have the skills to pay the bills.

Saturday 21 November 2009

21-15-9
Pullups
Ring dips
400m run

as rxd, 11:26

Really went balls to the wall on this one. Stoked to get all the pullups unbroken. First round was a bit of a mish-mash of butterfly kip and regular kipping, but last set banged out 9 solid reps with butterfly kip and it felt great. I would like it to be known for the record that I am better at pullups than Aaron. Me, Louise S. Foley. Better. Than Aaron. I know - but I'm a girl! I can hardly understand it myself.

Sunday 22 November 2009

Rock climbing

It's been a couple of weeks since I've been climbing so I was a little apprehensive about my potential crapness. Needn't have worried. Patrick managed to hook me up with some awesome new climbing shoes that he got in Hong Kong, one of the top brands that you can't get in New Zealand. I am FREAKING SPIDERMAN in them.

Yoga

Did a session of yoga with Leanne in the afternoon, with Ruth and Karen. Hurt so good.

Friday 20 November 2009

4 thruster (40/30kg)
8 SDLHP (40/30kg)
12 KB swings (24/16kg)
AMRAP 10 min

27kg thruster/SDLHP, 16kg swings.
5 rounds + 5 SDLHP

Huge group, great atmosphere tonight. Lots of banging and crashing and grunting and swearing and cheering. Great to see people getting amongst. This workout was knarly, even with scaled weight. Basically a lower back waste-a-thon from start to finish.

I caught a med ball rebound straight into my knee last night and it kind of folded my knee backwards. Hurt like crap at the time but then came right and I finished the workout. However, tonight I had this horrible creeping deep ache that set in during the thrusters. Right inside my knee, didn't feel muscular. Didn't limit range of motion though - not sure what this is, or if I should be worried? Doesn't seem to be swollen. Pain went away after the workout as well.

Thursday 19 November 2009

Warmup
Max pullups (deadhang)
2 handstand
100m run
Max pullups
4 handstand
200m run
Max pullups
6 handstand
400m run
Did 11, 4, 4 pullups

Metcon
5 burpee box jump (60/50cm)
10 wallball (10/6kg)
20 double under
AMRAP 15 min

8 rounds + 5 double under

Did nearly 9 rounds but strangely when the wallballs came up it was like a bad surprise every single round. Self-talk went something like this: "Just get through the burpee box jumps. Good, that's those done. Gah! Wallballs? Who put those there? OK just get through them and then you don't have to do any more for a while. Double unders wheeeeeeeeeeee!! Oh god. Burpee box jumps. It's only five. What the - WHAT DO YOU MEAN I HAVE TO DO F**KING WALLBALLS AGAIN??? And so on and so on.

Wednesday 18 November 2009

Front squat
1-1-1-1-1-1-1

Burpees 1 min AMRAP

Front squat: 50, 50, 52.5, 52.5, 52.5, 52.5
Burpees: 22 in 1 min (level 3)

Having same problem with front squat as I do with back squat. As soon as I hit the bottom of the squat upper body just crumbles forward. Guts. 52.5kg is my current front squat 1RM, so I was happy to get four sets out at this weight.

Tuesday 17 November 2009

Work up to heavy clean and jerk

Metcon
2 power clean, 2 clean, 2 hang clean
2 press, 2 push press, 2 push jerk
at 50% BW
5 rounds
Rest 2 min in between rounds

Worked up to 40kg C + J.
Metcon: 12:12, 22kg (used 27kg for first round)

Jerk was terrible. Good news is that I know where I'm going wrong. Bad news is that I'm finding it pretty difficult to change. After the dip drive I don't lock my arms out and get under the bar. A little part of me is scared to catch the weight on locked arms. I feel like my arms will buckle and I'll end up dumping the weight on my head. Seeing as how I've spent 9 years and probably close to $100,000 on university probably not ideal situation to sustain brain injury at this point.

45 minute trail run

Am away at a work thing on the North Shore. Was feeling pretty sluggish so dragged self out for a run this evening. Ran along the beach at Long Bay and then found a beautiful trail running up the side of the cliffs. Absolutely magic. Scenery was beautiful, sun was out, I was getting sweaty with nature..... ended up absolutely caning myself for 45 min sprinting up the hills, running fast down crooked flights of stairs and jumping over tree roots.

Friday 13 November 2009

30 muscle ups for time

Stopped in to see the cool people at Crossfit Brisbane on my way out to the Gold Coast. Workout was muscle ups, suited me as I have been slacking off on these recently and I need to get start greasing the groove again. We spent most of the session working on different progressions and muscle up drills which were really useful and helped me to nail a few of the finer points. Then we practiced the full movement. I didn't actually end up doing 30 muscle ups for time, just spent about half an hour drilling the movement and taking turns with other people. Managed to get 3 consecutive dead hang muscles ups which I was pretty stoked with. Also awesome to see quite a number of the CFB crew getting their first muscle up today.

Saturday 14 November 2009

Rest day.

Sunday 15 November 2009

Rest day.

Monday 16 November 2009

Rest day.

Thursday 12 November 2009

Snatch technique

On the minute for 10min
2 hang power snatch
2 overhead squat
2 hang snatch
Did all rounds with 20kg bar

Good to get more practice in on snatch. Movement is starting to come a little smoother, catch feels better, have found a sweet spot on the bar where grip feels stable, slightly narrower than I have been doing. Still swinging the bar out front sometimes though. To try and stop me doing this, Taz came and stood about 2cm in front me and told me to do a snatch without hitting her. For a split second was faced with conundrum. On behalf of my Team America comrades, here was my chance to take her out! What would Team Taz be without their fearless leader? I could make it all look like a freak snatch accident and blame it on my poor technique! Muahhahahaha!! Muahahahahh!!!!

But then came to senses.

Monday 9 November 2009

Push press (50% 1RM) max reps
Pullup (dead hang) max reps
5 rounds

22kg push press
21-11, 13-7, 15-5, 13-6, 15-6

Tuesday 10 November 2009-11-12

Back squat 5 x 5
50, 50, 50, 50, 50

Stayed on the same weight because my form was turning to shit in last few reps of each set. Frustrating. Legs can push weight no problem but upper body collapses at the bottom of the squat. Looks like one of those car seats where you pull the handle and the whole thing folds forward so you can climb into the backseat. So not only is my technique bad but I also look stupid. Joy!

Wednesday 11 November 2009

L-sit hold 4 x 20 sec

Half Murph
800m run
10 rounds of:
5 pullup
10 pushup
15 squat
800m run

L-sit: Held all rounds for 20 sec
Half Murph: 22:36

Got the first 2 rounds of push-ups unbroken, then got up to the 9th round doing 6 then 4 reps. Was getting quite carried away with how good I have gotten at pushups (for me, anyway) when all of a sudden I detonated in the 9th round and had to do all subsequent pushups as singles. Worked hard though, tried to keep the workrate consistent right through.

Sunday 8 November 2009

Went and saw Leanne for a 1 hour stretch/yoga session. Walked out cured of everything that has ever ailed me at any stage of my 26 years of life. I think we spend so much time absolutely caning our bodies, it's nice to spend a little time giving something back.

Saturday 7 November 2009

5 HSPU
10 chest to bar pullups
15 box jumps
20 squats
AMRAP 15 min

4 rounds + 5 squats

C2B pullups = fun times in life. Once I got the hang of the absolutely massive kip required for every rep. Every now and then I would get the timing just right and when that happened I would fly up and get my whole chest over the bar. Felt pretty sweet!

In the afternoon went for a swim with Nick. He offered to give me some pointers so I rocked up thinking he might give me a tip or two, before doing his own training. However, he spent an entire hour coaching me, critiquing me, counting my strokes, taking video of me swimming and all the while kindly ignoring the blatantly obvious fact that I am not the next Michael Phelps (apart from having identical washboard abs of course ). Thanks Nick, YEAH BOI!!!

"disproportionately enraged after accidentally over-cooking eggs" - I always love reading your posts Lou
Keep that shit coming!

Friday 6 November 2009

Rest day.

After 3 consecutive nights of bad sleep (thinking about work) and long days (doing work) was unfit for human interaction. Knew that was moving into dangerous territory when became disproportionately enraged after accidentally over-cooking eggs at breakfast. Sat down muttering and eating dry eggs and then had realisation that really needed to take some time out and gain a little perspective. So rest day it was then.

Thursday 5 November 2009

Snatch technique

400m run
4 OH squat
4 hang power snatch
4 rounds

Glad that I came and drilled the snatch technique, as I want to make this a real focus over the challenge. Thanks for your patience Taz - especially after about the 80th time I swung the bar right out from my body.

Pulled out of the metcon after two rounds. Should have really taken a rest day today but was keen to embark on "snatch odyssey" (insert immature laughter here). Not much left in body today.

4 November 2009

Press 5-5-5-5-5

Pullups
AMRAP 4 min

Press: 20, 22.5, 25, 27.5, 30(1)
Pullups: Dead hang, 28 in 4 min

Nothing makes me feel like a puny little pipsqueak more than strict press. Writing was on the wall when I went to do a “warm-up” set with the empty bar. Let’s just say I got a surprise. And not a good surprise, like a birthday party where all your friends jump out from behind couches. A bad surprise, like ringing up the inland revenue department for your tax refund and discovering you actually haven’t finished paying off your student loan yet.